CrossFit for cancer 12Ladies 12Hours

This is a description of the 12 ladies(workouts)that will be done at the event.

Hellen

3Rounds for time

400m run

21 kb swings

12 pull ups

 

Dianne

Reps 21-15-9

Hand stand push ups

Deadlift

 

Annie

Reps 50-40-30-20-10

Double unders

Sit ups

 

Grace

30 Clean and Jerks

 

Amanda

Reps 9-7-5

Full snatch

Muscle ups

 

Isabel

30 Snatches

 

Jacky

1km row

50 thrusters

30 pull ups

 

Elizabeth

Reps 21-15-9

Cleans

Ring dips

 

Nasty girls

3 Rounds for time

50 air squats

7 Muscle ups

10 Hang power cleans

 

Karen

150 Wall Balls

 

Nancy

5 Rounds for time

400m run

15 Over head squats

 

Fran

Reps 21-15-9

Thrusters

Pull ups

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