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12/5/17

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Dec 05 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)

Gymnastics

Rope Climbs and Hallow Rocks, trading off and on for 10 minutes

Metcon

Metcon (3 Rounds for reps)

3 Rounds

3 min: Cal Row

1 min: rest

3 min: Shuttles, 50ft

1 min: rest

Mobility

Quad Smash, 5 min per leg

Competitors Training

2 Cal Bike (assault bike = 20) , 10 D Ball OtS, 5-10 Strict T2B, 10 Burpee BJO, 4 rounds, HR 120-140, NFT

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