6/18/19 Backblast

Pax present: Chickenhawk (QIC), Defect, Guts

Conditions: 70 degrees

Warm up:

Side straddle hip IC x20

Squats IC x 15

Imperial walkers IC x15

Hillbillies IC x14

The Thang:

ATMs

All done in order, with no rest, without leaving plank position. 15 Alternating Shoulder Touches In Cadence (4-count),

 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. Round 2 10 reps, round 3 5 reps.

Nicole

Nicole is one of the girls of Cross-fit. Set a timer for 20 minutes.

Pax will complete AMRAP (As Many Rounds As Possible) of the following:

 Run 400m; Pull-ups AMRAP (As Many Reps As Possible)

“Captain Kirk”

1 to 4 count 1 big boy sit up to 4 American Hammers

Circle of trust

Name-o-Rama

BOM: Chickenhawk

Pledge

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