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Deadlifts 8 mins 5 reps on the min@ 60% WOD: 3 rounds, 3 min rest between rounds: 400 meter run 10 pull-ups, 20 push-ups, 30

Strength Push-jerk 3-3-3-3-3 WOD 30-20-10 Thrusters (95,65) Burpees

You have 5 sets to find your 1 rep max Front Squat. your first set should be 90% of your 1 rep max after you

http://hope.crossfit.com/cures The cost of the wod is $5. “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest

20 min AMRAP 5 push press 115/85 10 T2B 15 box Jumps

Team wod 9 am at FBO. Hope your legs can take it!!