083014

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083014

083014

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CF Warm up

1. Back Squat – 10-1-10-1-10

2. 3 rounds for time
400m run
21 Front Squats, 115/75
15 Pull-ups

*Sunday 8/31*

With a partner complete for time
200m Medball run, 20#/15#
Max Burpees
400m Medball run, 20#/15#
Max Power Clean, 95/65
800m Medball run, 20#/15#
Max Back Squats, 95/65

While 1st partner completes the medball run, partner 2 performs max
burpees. They switch partner 2 runs while partner 1 performs max burpees.
Continue until both have completed the 800m run. Score is both time in
seconds + reps completed.

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