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Ashley Fajardo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Foundation Sequence


2 Rounds:
200M Run
10 Good Morning
20 WallBall
10 Side-Plank Reach Through


Pigeon (2 min/side)

Workout of the Day for Friday, October 20th, 2017:
4 Rounds (18 min cap):
500M row
15 Deadlift 135/95-lb
12 Front Rack Lunge
9 Shoulder-2-Overhead

“After Party”
3 Min to complete:
50 Cal Assault Bike
—Then:
3 Min:
Max Reps Bar Muscle-Ups