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9-29-16

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Thomasville CrossFit – CrossFit

Pre Workout

Warm-up

Snatch Warmup A (No Measure)

Rotational exercises x 10 each

2 minutes jumping rope

20 x PVC pass throughs

10x OHS wall squat

Burgener Warm-up

Weightlifting

Snatch (1-1-1-1-1)

Metcon

Metcon (Time)

For Time

1500m Row

36x Pull-Ip

64x KBS (53/35)