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The Best Workout In Pompano Beach

July 4, 2018 by arnie

CrossFit WOD, July 4, 2018

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WED

CrossFit Hardcore Warm-up
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.

DL 185/275
KB 50/70
OHS85/115
BE SMART WHEN YOU PICK YOUR WEIGHT

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