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1/9/18

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Jan 09 2018

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 6 (No Measure)

3 Rounds of:

Good Mornings

Jumping Jacks

Walking Lateral Lunge

Gymnastics

Handstand Holds, Skin the Cats, rotaing minutes for 10 minutes

Metcon

Metcon (Time)

3 Rounds

75 Double Unders

50 Front Rack DB Walking Lunge

25 Shuttles, 50ft

rest 3 minutes
23 MTC

Mobility

Smash your Calfs, 5 minutes per side

Competitors Training

4 Hang Squat Snatches @ 60%, 20-30 GHDSU, 5 DB Man Makers, 1.5 Cal Bike, 4 rounds, HR 120-140

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