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

CARDINAL GROUP MARKETING

North Raleigh CrossFit: 01/03/17

March 11, 2017

 Train

Strength

Every 90 seconds for 10 Rounds:
1 Jerk (from rack) @ 80%

Conditioning

“Fran”

21-15-9
Thrusters (95/65)
Pull-ups

*Workout should be done in under 10 min, so scale accordingly
*Compare conditioning to 08/08/16

Cashout

4 Rounds:
15 Seconds of Hollow Rock Holds
15 Seconds of Superman Holds

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