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05
03
2018

WOD 3.6.18

By admin 0

Upcoming Events

The 2018 Max Kane CrossFit Open

North vs. South 

Gainesville vs. Flowery Branch

5 Fridays / Starting Feb 23rd / 5:30-UTC

Join us here!!

Workout of the Day 3.6.18

Skill / Strength

Teach and Refine:

Ring Muscle-up Progression

MetCon / Work

Level 3

21-15-9 reps for time of:

Deadlifts 155/225

Box Jump Overs 20/24

Level 2

21-15-9 reps for time of:

Deadlifts 105/155

Box Jump Overs 18/20

Level 1

15-9-7 reps for time of:

Deadlifts 65/95

Box Jump Overs (scale as needed)

author: admin

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