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Main – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) FT: cash in 1 mile run 50 wall balls 50 air squats 50 pushups 50 KB swings 53/44 50 sit-ups
141211
Main – Comp WOD View Public Whiteboard Metcon (Weight) 5 Sets of Complex 1 SqSn 2 OHSrecord heaviest complex Metcon (AMRAP – Reps) 3 Rounds 2 min AMRAP 300 m Row SqCl 115/75 Rest 4 minsRecord total reps of SqCl from all three rounds. Metcon (No Measure) Crossfit Black Ridge Thurs WOD