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Friday 11/24/2017

23
Nov

Friday 11/24/2017

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

Partner Carse (Time)

Teams of 2

21-18-15-12-9-6-3

Clean, 95/65

Double-Unders x2

Deadlift, 185/155

Box Jumps, 24/20

Begin each round with a 50 meter relay Bear crawl (each person)

Use one bar per team.

Rx+

Complete individually

Intermediate

Clean 75/55

Dubs x1

Deadlift 145/125

Box step ups 24/20

50 meter Bear Crawl relay total

Beginner

Clean 65/45

Single unders x3

Deadlifts 115/95

Box Step Ups 20/16

50 meter Bear Crawl relay total

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