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08/30/2017

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CrossFit Initiative - CrossFitWarm-upRun 400m Then, 10 inverted burpees 10 push-ups 30 heel-tapsPreWOD Mobilitylax ball around scapulae & front delt/pec spend at least 1 min at each locationStrengthAll: Metcon (15 Rounds for weight)Strict Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5FinisherAll: 500m Row (Time)Max Effort 500m Row

CrossFIt Workout 8-28-2017

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CrossFit Initiative - CrossFitWarm-upRow 500m Then, 5 sumo squat to stand 5 inchworms bear crawl down burpee broad jump backPreWOD Mobilitylax ball in piriformis 2 min/cheekStrengthAll: Back Squat (1x5@60%)All: Back Squat (1x5@70%)All: Back Squat (2x5@75%)All: Front Squat (1x5@65%)All: Front Squat (1x5@70%)All: Front Squat (1x5@75%)WODFit: Metcon (AMRAP - Rounds and Reps)AMRAP…