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Crossfit 10/16/17

15
Oct

Crossfit 10/16/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

3 RNFT

10 Push Ups

10 Pull Ups

10 Ring Dips

5 Cal Row

10 Wall Balls (YCW)

Front Squat (1 REP MAX)

All of the pause reps add up to this, take your time and make smart jumps to put up your new PR!

Metcon (Time)

Elizabeth Ran Away!
21-15-9

Squat Cleans 135/95

Ring Dips

400m Run

Rx+

165/135

Strict Dips

Int

105/65

Banded Dips

Beg

65/55

Bench/Box Dips

Row 250m

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