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12/4/17

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Dec 04 2017

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 4 (No Measure)

3 Rounds of:

Inch worms

Hip Glides

OHS

Weightlifting

Shoulder Press (5×5)

Weightlifting

10 minutes to build to a heavy Thruster for 2 @ 80%

Metcon

Metcon (Time)

5 Rounds

5 Thrusters @ 70%

12 Bar Facing Burpees
10 MTC

Mobility

T-Spine Smash for 10 minutes

Competitors Training

Weighted C2B Chin-ups 5×4 @ 68%

Bent Over Row 5×5 @ 85% 5RM

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