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Oct 06

Saturday, October 7, 2017

CrossFit 417 - CrossFit


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160' Single arm oh walk
45' Power skips down 45' back
45' Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

Helton (Time)


3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

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