Archives for 21 Jul,2015

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FFA CW5 D2 July 2015

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds: 200m Run 5 Pull Ups 10 Air Squats THEN Banded shoulder activation, PVC front rack mobility, and high hold stretch. Front Squat (10, 8, 6, 6, 4) Adding 5#s across the board from previous front squat...
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SKP D7

CrossFit Lacertus – Summer Kids Program (No Measure) AMRAP5 5 Knees to Elbows 5 Slow Squats 5 Box Jumps 100m Run SKILL: Thrusters Metcon (AMRAP – Rounds and Reps) WOD: 4 RFT 10 Thrusters 60 Sec Plank Hold 10 Pull Ups SKILL: Candle Sticks Cool...
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