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12/28/15

March 9, 2017

North Raleigh CrossFit: 

December 28, 2015

 

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This past weekend’s Painting Crew: Gabriel, Jonathan, Keith, Michele J., LindsEy, Jennifer, and Staci. (Not pictured: Chris, Emily M., and LindsAy.)

DELOAD WEEK!

Strength

1) Push Press: 3×3 @ 75%, rest 60 sec
2) Squat: 3×3 @ 75%, rest 60 sec

Conditioning

27-21-15-9
Thrusters (95/65)
Burpees

*20 min cutoff

Midline
Tabata: Hollow Rocks (8 x 20 seconds work/10 seconds rest)

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