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Friday, April 22, 2016



CrossFit 540:7,8,9,10
CrossFit 540 South: 8,10,11

Crawfish Boil!  We will get started today at North around 11 but the mudbugs won't be ready till around 12.  Come hang out and have a good time!

If you have any baggo boards, please bring them!  We have lost boards and bags from last year and may have to cancel the tourney if we don't have a few more brought it.  thanks!

Pausing Front Squat
Find max, min of 4 reps building or after max at 90+

30 Strict PU
AAB Strict C2B

21 min AMRP
First 7 mins
30 PU/ C2B
30 Front Squat/OH
A)115/75, B)95/65, C)65/35
60 DU

2nd 7 mins
20 PU / C2B
20 Front Squats/OH
40 DU

Last 7 mins

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