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02.20.2015

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IMG_6795Congratulations to our February on-ramp graduates. Nick, Steve, Krystal, Matt (not pictured), and Jessica (not pictured) will now be slaying alongside you. Welcome!

Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. Run 2:00
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Turkish Get-up + OHS
Complete 5-4-3-2-1 reps for quality of
Turkish Get-Up Overhead Squat (24/16kg-L)
Turkish Get-Up Overhead Squat (24/16kg-R)

“Heave Ho”
Complete for time
21 x Deadlift (225/155)
42 x Wallball (20/14)
15 x Deadlift
30 x Wallball
9 x Deadlift
18 x Wall Ball

Post times to comments.

Skill Development
– GOAT Work
– Sign up for the OPEN

Burpee Challenge
14 x Burpees

Samy Daghir

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