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Blog Wednesday, 9.21.2016

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Wednesday, 9.21.2016

  • by rbwrv
  • September 20, 2016

Wednesday, 9.21.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Barbell meets at 6:30pm

NO CLASS SATURDAY DUE TO EARLY KICKOFF

Warm up:

2 Rounds

-200m Run

-10 Wall Ball

-10 Ring Row

Front Rack/Squat Mobility

Strength:

Hang Squat Clean x 2

15 min to find Heavy/Max Hang Squat Clean Double

WOD:

3 Rounds

-10 Power Cleans (95/65)

-10 Front Rack Lunge (95/65)

-300m Row

Accessory:

GHD Superman Hold

-3×30 Seconds

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