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WOD – Crossfit – Tuesday – 3/13/18

3 Sets NFT
:20-:40 sec barbell back rack hold
:20-40 sec hallow body hold
run 400m
*barbell hold comes from rack, should be roughly 100% of backsquat; should be looking to squeeze
and activate every muscle in body

one set every 4 min, x5 sets
12 power snatches; 95/65
12 burpee over the bar
12/10 calorie bike
run 100m
score is your fastest and slowest time

Alex RuggiereWOD – Crossfit – Tuesday – 3/13/18