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June 13, 2017

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CrossFit:

Warmup:
Shoulder DROM/Scap Activation Drill
3rds
10 Yoga Pushups
15 KBS – American
4 Athletic Burpees
10 EB Press

Strength:
Level 1: Strict Press 3 x 5
Level 2: Strict Press – Heavy 5
1 set @  MR 80%

WOD:
Every 3 Min x 5
15 KBS Russian (AHAP)
10 Burpees
100m Run

BodyFit 112:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Yoga Pushups
15 KBS – American

For Time:
3 Rounds
15 KBS Russian (AHAP)
10 Burpees
100 m Run
Rest 4min
7min AMRAP
750 m Row
30 Ball Slams
Max DU
Rest 4min
Airdyne Cal (100/80)
*8min cap