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Friday 11/17/2017

16
Nov

Friday 11/17/2017

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

Warm-up


Today is our first Bro Sesh!

Warm Up – Shoulders (No Measure)

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Around the World (5 each direction)

10 Banded Good Mornings

10 Banded Tricept Extensions

10 Banded Skiiers

10 Walking Lunges

Weightlifting

Bench Press (4×10)

Back Squat (5×5)

DB Curl (3×10 each arm (alternate between arms))

score is the weight that can be successfully completed for the 10 reps with both arms!

Metcon

FT Push EMOM AS (Time)

For Time

100 Push Ups

Every minute on the minute perform

10 Air Squats

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