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Summer at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-UP


Eccentric Calve Raises
Group Hip Opener

Workout of the day for Friday, September 23rd, 2016:
10 minutes:
Build to a heavy Hang Squat Clean

“14.4”
14 min. AMRAP:
60 Cal row
50 Toes-2-bar
40 Wallball
30 Clean 135/95-lb
20 Muscle-Ups

Sweat Session Workout for Friday, September 23rd, 2016:
3 Rounds:
3 Min AMRAP:
10 Calorie Row
10 Burpee

3 min AMRAP:
10 Russian KB Swing
10 DB Thruster

3 Min AMRAP:
10 Box Jump
10 Side-Plank Reach Through (5 each side)

*1 Min Rest Between Stations