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8/9/17

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Aug 09 2017

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 8 (No Measure)

3 Rounds of:

Walking Lunge

Hip Glides

Broad Jumps

Lateral Shuffle (6)

Weightlifting

Clean and Jerk (Build to 1RM)

Metcon

Metcon (Time)

3 Rounds

400m Run

9 Thrusters (95/65)
9 MTC

Pick a weight that allows YOU to make the TC

Mobility

T-Spine Smash for 10 minutes

Competitors Training

20 Muscle-Ups (Time)

For Time

20 Muscle-Ups

4 MTC

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