North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

11/23/15

March 9, 2017


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North Raleigh CrossFit: 

November 23, 2015

 

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***Thanksgiving Hours for This Week***
Thursday and Friday we will be closed.
Saturday we will be open for the 9:00 and 10:00 classes only!

Strength

1) 15 min to establish a 3RM Push Press
2) 15 min to establish a 3RM Back Squat

Conditioning

AMRAP 10:
3 Ring Dips
3 TTB
30 Double Unders
6 Ring Dips
6 TTB
30 Double Unders
9 Ring Dips
9 TTB
30 Double Unders
12 Ring Dips
12 TTB
30 Double Unders

Etc, 15, 18, 21
**Bump up = Muscle Ups

Cashout

1a) 3 x ME Strict HSPUs
1b) 3 x ME Strict-Pull-ups
Rest as needed b/w sets

**Note: 1a and 1b are supersets. Complete a set of 1a and then complete a set of 1b before you rest.

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit