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Thursday 9/14/2017

13
Sep

Thursday 9/14/2017

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

Skill

Back Squat (7 sets of 5 at 75-80% for all sets)

Metcon

Randy with a twist (Time)

For Time

75 Power Snatches 75/55

Every time you drop the bar there is a 5 burpee over the bar penalty

Intermediate

65/45

Beginner

55/45 with regular burpees

*if you have a barbell with 10s or less, please do not drop the bar from overhead. Lower the bar to you waist and then drop the bar*

Do Not Drop Bare Barbells!!

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