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Friday 11/17/17

16
Nov

Friday 11/17/17

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

Warm-up

Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms

Weightlifting

Back Squat (5×5 Build to todays HSOD)

Metcon

FT 800 Run,HSPU, WB (Time)

For Time

Buy in 800M Run

3 Rounds

25 Handstand Push ups

25 Wall balls 20/14

Buy out 800M Run

INT:

600 Run

seated db press 30/20

15/10

BEG:

400 Run

db press 20/10

10/8

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