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Workout of the Day

Mon, June 26

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Mark your calendars for the weekend of the games, Aug 5th.  We are going to be opening up the box that Saturday the 5th to watch the CrossFit games events for the day, get some cornhole going, bbq, have a couple beers, ect.  More details to follow.  The Deadlifts looked really good last week, keep it up tomorrow.
A) Active warm up-Coaches Choice
B) 7 Min EMOM
6-8 Strict Ring Dips ( no more then 25 sec work time per min) scale to kip
C) Every 3 min x 5 sets
4 Deadlifts (one full sec pause on ground between reps(no touch and go) do not drop any rep
D) “Starched”
12 Min AMRAP
15 Wallballs 20/14
12 Toes 2 Bar
9 Reverse Front Rack Barbell Lunge 135/95