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Jun

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Announcements

SUNDAY MAY 27TH ANNUAL MURPH WOD

MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL DAY )

June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Snatch (4 X 4 @ 80%)

Reverse Hypers (12/10/8/6 ASCENDING)

LOAD WITH BAND/BALL/DB

KB Alt. Bent Row (12/10/8/6 ASCENDING)

Type the details of the weightlifting
SUPER W/HYPERS

mixed grip pull-ups (12/10/8/6)

ADD LOAD AS YOU SEE FIT

SUPER WITH RUSSIAN TWIST 4 X 8

THEN 3 PT. BRIDGE 4 X :30 ON/OFF

Metcon

Metcon (No Measure)

CONDITIONING

10-15 HILL SPRINTS
ADD A VEST IF DESIRED

Metcon (Time)

B-FIT

1) HYPERS/ROW SUPER

2) 1000M ROW

50 BURPEES

30 HORIZONTAL PULL-UPS

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