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Blog Friday, 7.14.2017

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Friday, 7.14.2017

  • by rbwrv
  • July 14, 2017

Friday, 7.14.2017

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

OPEN GYM: 8:00-9:00am

Warm up:

MedBall Warm up

Mobility:

Overhead

Front Rack

Posterior Chain

Strength:

Strict Press

-4×3 Working to a heavy 3  (from the FLOOR)

then at lighter weight

-2×10-15

WOD:

12 Minute AMRAP

-5 Hang Power Clean (135/95)

-10 Front Rack Lunge (135/95)

-50 Double Unders

-100m Run

Accessory:

Back Extensions

-3×10-15

 

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