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09.14.2015

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IMG_0908Congratulations to Abby, Alyson, Kerri, Krysta, Dave, Doug, Jaymes and Samy on their performance yesterday at the White Mountain CrossFit Four Play Competition. They all did great. Thank you to everyone that came out to show their support!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3
Warm-up with 3 sets of 5 reps before working through the following sets/reps of Back Squats.

Back Squat x 3 sets of 5 reps
Back Squat x 3-3-3-3-3

Notes: More experienced athletes should be working as heavy as proper execution allows; those new or out of practice with the Back Squat movement should prioritize technique and proficiency with the lift before chasing heavy personal rep records.

Post scores to comments.

“Calypso”
Complete 4 rounds for time of
6 x Hang Cleans (155/115)
12 x Pull-ups
21 x Double unders

Post times to comments.

Samy Daghir

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