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    Southern Charm Cleaners

    Monday July 21, 2014

    CrossFit PTC -

    Row 500 & Agile 8

    Row 500
    Agile 8
    Foam Roll — IT, Piraformis, Teardrop adductors
    V-Sit rollover
    Firehydrant (arms/back straight)
    Groiner (10x each side)
    Frog Jumps (10x)
    1st Baseman (x2 each side) or Sampson

    A: Back Squat (3-3-me 85%)

    B: Weighted Pull-ups (8-8-me 70%)

    Go from A-B then rest 1:30
    Beginners – Work on Hang Power Clean

    Metcon

    As Many Rounds As Possible in 8 min
    4 – Power Cleans (155, 75)
    8 – Over the bar burpee
    12 – Sit up

    We will miss you Seth!

    We will miss you Seth!

    3 comments to Monday July 21, 2014

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