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June 7, 2017

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Alpha Members: 6:30 strength class will be replaced with CrossFit this week to accommodate Friends & Family week.  The Hump Day Pump will return next week as a permanent class for the foreseeable future.

Warm Up:
4rds
10 ML Press (Alternate arms each round)
15 KBS – American
15 MB Thrusters

Strength: Current Alpha Members
Pistol Progression 4 x 6-8

WOD:
“Double Ohhhh Seven”
7min AMRAP
10 Wall Balls (20/14)
10 KBS – Russian (AHAP)
Rest 4min
7min AMRAP
10 Cals AB
5/5 DB Snatch