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THURSDAY 9.17.15

17
Sep

THURSDAY 9.17.15

Lowry CrossFit – CrossFit

NO ONRAMP CLASS SATURDAY 9.19.15.
Saturday 9.19.15
WOD: 8:00a-9:00a
Open Gym: 10:00a-12:00p
Sunday 9.20.15
Open Gym: 1:00p-3:00p

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MOBILITY/SKILL WORK

15 Min of Mobility/Skill Work

EMOM

EMOM 15

2 Clean Pull

5 Shoulder Shrugs

** work up to 100% of 1RM of Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

10 Alt. Kettle Bell Snatch (53/35RX) (71/53 RX+)

10 Wall Ball (20/14RX) (30/20RX+)

**Rest 3 min then..

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

10 Front Rack Kettle Bell Walking Lunges (53/35RX) (71/53RX+)

10 Calorie Row

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