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Blog Friday, 4.21.2017

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Friday, 4.21.2017

  • by rbwrv
  • April 21, 2017

Friday, 4.21.2017

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

Warm up:

100 Singles

3 Rounds

-8 Single Arm KB Deadlift (5 each arm)

-8 Goblet Squats

-8 KB Swings

Mobility:

Front Rack

Squat Prep

Overhead

Strength:

Front Squat

-2×3 @ 70%

-2×2 @ 75%

-2×2 @ 80%

WOD:

4 Rounds For Time

-100m Run

-10 Toes 2 Bar

-10 Power Snatch (95/65)

Accessory:

Hollow Holds

-3×30 Sec Holds

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