11/16/17 Burner

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RCCC - BURNERWarm-upWarm-up (No Measure)400m Run 2 Rounds (Empty Barbell) 10 Straight Leg DL 10 Push Ups 10 Front Squats 10 Thrusters 10 Band Walks (Front/Back/Right/Left)MobilityWarm-up (No Measure)Hamstring Stretches Banded and Wide LegMetconMetcon (No Measure)6 min EMOM 5 Push Ups 15 Squats to MedBall** Rest 3 Minutes **MetconMetcon (AMRAP -…
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11/16/17 CrossFit

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RCCC - CrossFitWarm-upWarm-up (No Measure)400m Run 2 Rounds (Empty Barbell) 10 Straight Leg DL 10 Push Ups 10 Front Squats 10 Thrusters 10 Band Walks (Front/Back/Right/Left)MobilityWarm-up (No Measure)Bergner Warm Up Foam Roll Mid Back w/BB OverHeadMetconMetcon (Weight)8 min EMOM 2 Power Snatches** Reset grip and add weight **MetconMetcon (AMRAP -…
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