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Friday 11.02.2018

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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Power Snatch
10 x Burpees
III. Mobility

Link to demo video courtesy CrossFit.com found by clicking HERE.

Impact/Focus: Rope Climbs
Athletes will spend 15:00 working on various rope climb techniques and skill development. Appropriate rep loads will be assigned on a individual basis.

Post reps completed to comments.

“Shangri-La”
Complete 3 rounds for time of
7 x Power Snatch (135/95)
15 x Burpee Jumping Pull-ups

Post times to comments.

Katelyn

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