Ballston CrossFit » Wednesday, November 23, 2016
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Wednesday, November 23, 2016

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule

Thursday: WOD 8am Only

Friday: WOD 10am Only

Saturday: Open Gym 9 – 10am
WOD 10am
WOD 11am
Free Intro WOD Noon
Open Gym Noon – 1pm

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Superset:
Bench Press: 4 x 7

Barbell Row 4 x 10

3 Sets:
12-15 DB Tricep kick backs
15 DB Push Press
18-20 Single Leg DB/KB Deadlift (9-10 each side)
*Rest as needed, No longer than :90 each round

Finisher:

Accumulate 5:00 OH Plate hold
45/25
FX: 25/15
* 8:00 Cap

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