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CrossFit 580 • CrossFit & Fitness in Livermore California

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Fitness 580

SATURDAY WOD July 16, 2016

CrossFit WOD PERFORMANCE + FITNESS A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: 100 Meter Farmer’s Carry (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges B. 12 Minutes of Partner-Assisted Quad and C
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FRIDAY WOD July 15, 2016

CrossFit WOD PERFORMANCE A. Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95% Set 7: 1 rep @101% Set 8: 1 rep @ 101+% Rest 2 minutes between sets B. Five rounds for time of: Row 250 Meters 15 Pull-Ups 15 Wall
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