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5/17/17

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May 17 2017

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 7 (No Measure)

3 Rounds of:

Inch Worm

Crab Walks

Hip Glide
8 OHS w/Plate after every round

Weightlifting

Clean (2 TnG)

Metcon

Metcon (Time)

6 Rounds

1 Squat Clean (135/95)

2 Power Cleans

3 Bar Over Burpees

4 Shuttles, 30 ft
9 MTC

Rx Plus- 195/140

Mobility

Smash your T-Spine for 10 minutes

Competitors Training

5×1 Ascending in weight

Weighted Strict MU

rest 3 minutes

Cluster

rest 3 minutes

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