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13
Jun

6/13/17

Announcements

5 YEAR ANNIVERSARY PARTY – JUNE 24th!!! Starts at 11 am!
We would love for you to join in on the friendly comp as well. $20 gets you a shirt and fun!

CrossFit 45 North – CrossFit

Weightlifting

Overhead Squat (1 x 8 @65%; 2 x 6 @ 70%; 1 x 15 @ 75%)

Metcon

Metcon (8 Rounds for reps)

Run 1 lap

Max Unbroken Hang Power Snatch

rest 45 seconds

repeat x 8

Weights:

RX: 95/65

RX+: 135/95

Cash out (not included in time):

1 lap farmer carry 72/55 each arm

Record each round separately

Post wod Mobility

door way

pigeon

cobra

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