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07/25/2017

24
Jul

07/25/2017

CrossFit Winter Park – CrossFit

Warm-up

200m Run then 3rds of:

10 Bird Dog

12 Weighted Pull Backs

8 SL RDL w/ barbell

Strength

Deadlift (5×70, 3×80, 2×85%, 1-2×90%)

Tempo Ring Dips

@1212

4 sets of 5-8 reps

Metcon

Metcon (Time)

500 Meter Row

30 Russian KBS (53/35)

30 SDHP w/ KB

30 Sit-up

400 Meter Run

20 Russian KBS

20 SDHP

20 Sit-up