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130926

26
Sep

130926

Main – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Thruster

Games Prep Weightlifting

weighted pull-up

Metcon

Metcon (Time)

10 RDS

3 Power Snatch 135/75
10 wall ball sit-ups

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