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11/3/2019

2
Nov

11/3/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

800 m run

1000 m row

3 rds

8 pullups

6 wall balls

4 T2B

Mobility:

Lunge complex

Walk out prayer squats

Scorpion stretch

Skill:

Pull-ups

Progressions

Stations

Skill:

Ring dips/MU/BMU

Progressions

Stations

Skill/accessory

DB bench/DB row

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