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10/08/2014: hump day

7
Oct

10/08/2014: hump day

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

12 Reps of:

– arm circles

– wrist warm up

– PVC pass throughs

– toes touches

– bend over 2 taps

– squats

– lunges

– supermans

– push ups

– 15 sec hang from bar with active shoulder

Weightlifting

Hang Power Clean (2-2-2)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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