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July 7th, 2017

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CrossFit Black Box - CrossFitWarm-up400m Jog 20 Frankensteins 10 Broad Jumps 20 Walking Lunge steps 20 Air Squats 20 Dislocators w/pvcMetconMetcon (Time)15-12-9 Clusters, 155/105 Bar Muscle Ups*BMU scale to C2B (NO BUTTERFLY ALLOWED)Cool DownBanded hip flexor stretch Super front rack w/band Rollout lats and legsCompetitor/AccessoryPower Snatch (1-1-1-1-1-1-1)work up to a…

July 6th, 2017

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CrossFit Black Box - CrossFitWarm-up500m row 10 Inch worms w/pressout 20 Frankenstein steps 2 rounds: 10 Ring Rows 20 Dislocators w/pvc 10 GHD Sit-upsWeightliftingSumo Deadlift (3-3-3-3-3-3)Every 2min for 12 min. Start at 70% of conventioal DL. Post heaviest successful set.MetconMetcon (AMRAP - Reps)7 Minute Ladder: 2 Russian KBS, 70/53 2…