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Super Proud of all of you who are continuing to come and fulfill your desire to get better as an athlete and a person! If you havent noticed by now, CrossFit not only gives you the encouragement to perform at a high level in the gym, but i my (expert) opinion it gives you a little more confidence on the streets! Hard work pays off! Keep going!

WArmup

3x12 good mornings (light-med weight)

4 rounds:

2 rope climbs

10 box jump overs (24/20)

Strength:

4x4 back squat @ 70% speed

Strict press:

10 min EMOM 3 reps then run 150m

Metcon:

1 Gasser

5 squat cleans (225/145) (135/95)