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22
09
2016

WOD 9.23.16

By admin 0

Workout of the Day-Friday, September 23, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or static Holds x40sec

Strength Work

Front Squat

3×6

aim for same weight as recent 5rm on last set

CrossFit

“Nicole”

20 min AMRAP

Run 400m

Max Rep Pullups

score is total # of pull ups

 

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Rick

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am-Wes

12:00pm-Trice

4:30pm-Trice

5:30pm-Trice

 

 

author: admin

Max Kane Health & Fitness

The Official Home of:

  • CrossFit Max Kane
  • Max Kane Barbell Club
  • Soft Tissue Fix

Located at:

4111 Commerce Street Suite 100
Flowery Branch GA 30542

 

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