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9-13-16

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Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/Un1PDhrU3h0

Warm-up

Warm-up clean (No Measure)

Rotational exercises x 10

Clean barbell drills:

Front squat

High hang clean

Hang clean

Clean segments

Weightlifting

Clean (1-1-1-1-1)

Metcon

Metcon (Time)

For Time

21-15-9

KBS (53/35)

BJO (24/20)

Ring Dip