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Friday 10/6/17

5
Oct

Friday 10/6/17

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

Warm-up

Warm-up 2RNFT (No Measure)

400 meter run

2RNFT

30 jumping jacks

20 walking lunges

10 PVC pass throughs

5 burpees

Skill

core tabatta

8 Rounds

20 sec on 10 sec off

Hollow Rock

Superman

Metcon

4RFT 30 DB Snaches 20 Wall Balls 2 Rope Climbs (Time)

4RFT

30 DB snatches (50#/35#)

20 wall balls (20#/14#)

2 rope climbs

Int:

DB snatches (35#/25#)

wall balls (14#/10#)

Beg:

DB Snatches (25#/15#)

wall balls (10#)

4 rope walk ups

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