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Thursday, 11-3-2016

2
Nov

Thursday, 11-3-2016

Last day to register for the CrossFit Liftoff! You have until Monday 6pm to post your score of 1RM Snatch 1RM Clean & Jerk plus one traditional crossfit metcon. GET REGISTERED!!

Workout of the Day
Three sets of:
Bulgarian Split Squat x 8-10 reps each leg @ tempo of 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ tempo of 2111
Rest 30 seconds

then

15-12-9
Thrusters 135/95 lb
Burpees

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