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front squat 1 1/2 2 EMON for 8 mins 70%   As many rounds as possible in 3 Minutes 7 hang power cleans 95/65 3

10:30 am to 12:00 pm

Front squat 5,4,3,2,2 For time: 50 Ground to overhead, 45# (25#) plate Run 400m, 45# (25#) 75 Kb swings Run 400m, 45# (25#) 100 Air

CrossFit FBO now offers two new Classes.  We now have a class designed for athletes who want to compete in CrossFit.   Also we have

15 min 5×5 push Jerks AMRAP IN 20 5 Pull Ups 10 Push Press (45/65) 12 Push ups

20 mins Snatch work Wod 50 Wall ball shots, 20 pound ball 25 Ghd or v ups 40 Wall ball shots, 20 pound ball 20