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05.04.2015

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150504_Seminar

Congratulations to G (Gerry) for completing his Level 1 course this past weekend at Reebok CrossFit One.

Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.

Back Squat 3-3-3-3 (95% of 5RM)

Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.

Post loads to comments.

“Amanda”
9-7-5 reps for time of
Muscle-ups
Snatch (135/95)

Samy Daghir

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