Beaverton Crossfit » friday 1-27

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The 1st Athlete of Month for 2012 is Ally B…great work Ally!! I have been with BCF f...
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friday 1-27

WARM

Skill = thruster

MAIN

200m run

15 thrusters 75/115

10 T2B

3 Xs

rest 3 min

250m row

10 pull ups

10 wall ball

3 Xs

rest 3 min

In 15min establish a heavy full snatch

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