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Monday

January 18, 2016
Warm-up
1000m row
Mobility
5 mins
Warm-up
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Weightlifting
Clean (3-3-3-3-3)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups


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