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WOD – Crossfit – Monday – 7/8/19

This Saturday we are playing paintball at 12pm at Extreme Rage Paintball Park. It comes out to roughly $40.00 per person (that includes all the rental stuff you’ll need). If you want to come play, email alex@crossfitboyntonbeach.com if you haven’t already done so!

 

PERFORMANCE

3 RFT
40/30 calorie bike/ski/row
12 Power Snatches; 135/95
18:00 time cap

3 sets NFT
10 DB bench press
6-10 strict pullups

FITNESS

3 RFT
30/20 calorie bike/ski/row
12 Dumbell Snatches
18:00 time cap

3 sets NFT
10 DB bench press
6-10 strict pullups

STRETCHIG/COOLDOWN

Saddle archer x:30sec/side

Standing Forward fold w/interlaced fingers x:20 seconds

low dragon x:1 min/side

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Alex RuggiereWOD – Crossfit – Monday – 7/8/19