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Blog Friday, 10.16.2015

Blog

Friday, 10.16.2015

  • by rbwrv
  • October 15, 2015

Friday 10.16.2015

Last day of our glorious DeLoad Week!! 

CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies Only), Noon, 4:00pm, 5:30pm

Warm-Up:

500m Row

PVC Dynamic Movements

Shoulder/Front Rack Mobility

Strength:

A) Bench Press 10-8-6-4 (50-70%)

B) 4×5 Bent Over Row- moderate

WOD:

‘Elizabeth’

21-15-9

Power Cleans 135/95

Ring Dips        (Scales: Banded Ring Dips, Banded GHD Dips, Box                                               Dips)

Warm-Down:

3×10 GHD Back Extensions