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Monday 10/2/17

1
Oct

Monday 10/2/17

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

Weightlifting

Front Squat (Build to heavy set of 5 )

Metcon

4RFT MU, Deadlifts, BJO (Time)

4 RFT

5 Muscle ups

10 Deadlifts 225\155

20 Box jump overs 24/20

INT

5 pull ups +5 dips

185/125

Step ups

BEG:

5 ring rows + 5 box dips

135/95

20/16

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