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Crossfit 10/24/17

23
Oct

Crossfit 10/24/17

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

Warm-up

Warm-up (No Measure)

2 RNFT

200m Row

10 Air Squats

10 Push Ups

10 Ring Rows

10 Banded Pull Aparts

10 Banded Good Mornings

Weightlifting

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Push Jerk (HSOD x 2)

Metcon

Metcon (Time)

21 pull-ups

21 S2O (135/95)

21 T2B

1 minute plank

15 pull-ups

15 S2O

15 T2B

2 minute plank

9 pull-ups

9 S2O

9 T2B

3 minute plank

Int:

(95/65)

Toes 2 Rig

Beg:

Ring Rows

(65/45)

Knee Tucks

RX+:

Chest 2 Bar

185/125

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