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Blog Tuesday, 1.10.2017

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Tuesday, 1.10.2017

  • by rbwrv
  • January 10, 2017

Tuesday, 1.10.2017

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

Warm up:

500m Row

Dynamic Warm up

Mobility:

Front Rack

Hip

Overhead

Strength:

Front Squat

-1×4 @ 75%

-1×3 @ 80%

-1×2 @ 85%

-1×1 @ 90%

Back Squat

-2×3 @ FS 90%

WOD:

“Fran”

-21-15-9-

Thruster (95/65)

Pull ups

Accessory:

Single leg KB deadlift

-3×5 each leg

 

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