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Wed 1/18/17


Wed 1/18/17

CrossFit BattleCry – CrossFit

Go to and get yourself signed up for the 2017 CrossFit Open

Bench Press Warm up (No Measure)

PVC Pass Thru, Good Mornings, etc….

8 Hand Walk Outs

20 Ring Rows

20 Push Ups

Dumbell Bench Press (5×10 (complex set))

Each Rep consist of 1 rep on left, 1 rep on right and 1 rep with both arms at the same time.

Metcon (Weight)

12 Min Emom

Min A – 12 Ring Dips

Min B – 12Barbell Rows
Use the same load as 2 weeks ago

Be Absolutely Sure to Keep a Neutral Spine. DO NOT ROW WITH A ROUNDED BACK

Score is body weight + row weight

Cool Down

Foam Roll Thorasic Spine, Spine Rocking, Iron Cross Stretch

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