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CrossFit 8/21/2019
Mark your calendars : The 2019 BCCF In House Team Competition will be Saturday, November 16th! Sign up sheet will be up shortly.
Warm-up
20/15 Cal Row

2 Round
5 Inchworm
10 Spiderman Lunges
10 Good Morning

30 Air Squat

2 Round
5/Side Bottom Up KB Press
5/Side Single Leg KB RDL
10/Side Single Arm Russian Swing

30 Pass Thru

2 Round
5 Deadlift
5 Power Clean
5 Strict Press
5 Push Press
Strength
Deadlift (3 x 8 @ 55-65% of 1 RM)
Metcon
Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
 
 
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