Saturday, 111817

Yay for Saturday’s. Join us every Sat at CrossFit Free; 10am we kick off competition training.

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A1. Bench Press – 5×5

A2. BO BB rows – ss w/ each bench set heavy 5 reps

B. Afap

200 double unders

50 ghd sit-ups

50 Russian KB swings 70/53

100 double unders

Rest 5 min

120′ hs walk – (30′ sections)

60 wall balls

30 burpees to 6″ target

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BECOMPLETE:

5 rds – NFT

5-7 weighted strict Pullups or bw

10 Russian dips (pbars or stack boxes-forearms and pop up) – those who can do weighted,do it

20 hollow rocks

60′ each arm waiters carry

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4 x 12 weighted ghd back extensions

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Crossover symmetry Recovery protocol

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