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**Special 9am partner workout to send Josh off!

Trish Godtfredsen at CrossFit Roseville

Workout of the Day for 8am, Saturday, September 16th, 2017:
Week 3: Pause Front Squat
3 sets of 3 reps with 70% using a 3 second pause

High Hang Clean:
3 x 3 @ 75% 1RM
3 x 2 @ 80% 1RM
3 x 1 @ 85% 1RM

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, September 16th, 2017:

In Teams of 2, complete*:
Fran
Diante
30 Muscle-Ups
Grace

*For this workout you can choose how to tackle, split up, double each, or share the work on these 4 classic workout. You can choose to do only 3 of the 4. Just make it hard, have fun, and share the equipment/space so we all get in a good workout together.