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Blog Friday, 12.9.2016

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Friday, 12.9.2016

  • by rbwrv
  • December 9, 2016

Friday, 12.9.2016

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

Warm up:

-10 PVC Pass Thru

3 Rounds

-5 Barbell Good Mornings

-5 Barbell Muscle Snatch

-5 Barbell Snatch Push Press

-5 Barbell Overhead Squat

Mobility:

Overhead

Hip

Ankle

Strength:

Hang Snatch

-5×3 @ 70%

WOD:

3 Rounds

-21 Calorie Row

-15 Burpees Over Rower

-9 Thusters (115/80)

Accessory:

Bulgarian Split Squat

-3×4 Each leg

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