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FIT 7/22/2017

Posted on by dafactoryadmin

Da Factory Training – CrossFit


Dynamic (No Measure)


Metcon (Time)

In Teams of 3, For Time


Medball “Stone” To Shoulder & Over, 20/20#

Calorie Row

DB PC STOH, 50/30#

Rest 90 Seconds

Then, 60-45-36 of

Bike Calories

Burpee Box Jumps Overs, 24/20″

Back Squat, 185/155#

Immediately Into, Team Buy-Out

Around The Box Weighted Indian Run

80m Sled Push
For Station 1, if ghoasting of the dumbbell occurs, a 12 synchronized burpees penalty takes place.

In the buy-out, 1 team members gets on sled while 2 other members push. May be switched as needed.

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