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Come in to both 8 & 9am tomorrow. Or come in to 8am for some strength work and 9am for a fun Metcon!

CrossFit Roseville Tali with Child

Workout of the day for Saturday, November 21st, 2015:

8am:
10 Minutes:
Build to a Heavy Front Squat

15 Minutes:
Build to a Heavy Clean & Jerk

5 Minutes:
Tall Snatch
High-Hang Snatch

5 Minutes:
Hang Snatch

9am:
3 Rounds (40 Minute Time Cap):
Run 1 Mile*
5 Legless Rope Climb to 15/12ft (Sub 2 Rounds: 5 Strict Pull-Up + 15 Abmat Sit-Up)
22 Kb Box Step-Ups 53/35 to 20″
48 ft. Handstand Walk (Sub 6 Wall Walks)
30 Pistols

*If Mile time is below 8:00, Scale to 1200M. If 1200M time is below 8:00, Scale to 800m.

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