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2.16.2015 CF

CrossFit Lacertus – CrossFit Mobility: Front rack position. Skill: Thruster Technique Back Squat (10, 8, 6, 6, 4) 10 @ 50% 8 @ 60% 6 @70% 6 @ 70% 4 @ 80% Metcon (Time) DEATH by Thruster (EMOM) 0 – 10 mins: 75/55 lbs 10...
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CF Lacertus WOD 1.8.15

Warm-up – 12 min PVC external rotation – 2 x 15s per arm Banded Lat Stretch – 2 x 15s per arm Ring Row or Strict Supinated Grip Pull-up x 10 Yogi Thoracic Stretch 2 x 15s per arm KB Lateral Lunge x 16 (light) Spiderman Stretch –...
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