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Saturday, November 12, 2017

11
Nov

Saturday, November 12, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (AMRAP – Rounds and Reps)

In Teams of 4 Perform AMRAP in 15 Minutes:

5 Bench Press

15 yard Overhead Walking Lunge

10 Burpee Box jump Overs

Rest

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