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Frequency Fitness

Wednesday 11/6

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

A. Barbell Complex
1 Strict Press
2 Push Press
3 Push Jerk

*Increase weight as technique remains
*Perform all 5 reps in the sequence before racking the weight
*15 minute clock

B. 12 Minute AMRAP
15 Push Jerks
30 Air Squats
60 Double Unders

Beg – Choose weight w/focus on technique | 60 SU
Int – 95/65lb | 30 DU
Adv – 115/85lb | 60 DU

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

Battle Stations
A. Ski Sprint
B. Sandbag Front Squats
C. Battle Rope Alt. Waves
D. Russian Twists
E. Row Sprint
F. Ball Slams
G. Bike Sprint
H. Renegade Rows

*Groups of three athletes
*60 seconds work / 30 seconds rest & rotate
*Complete 3 rounds