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CrossFit Endurance Specialty Course

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CrossFit: 07/25/2016

South Florida CrossFit – CrossFit


1: Metcon (Time)

5 RFT:
12 [email protected]@of push-jerk
9 hang power [email protected] weight
6 push [email protected] weight

CF Endurance: 04/18/2016

South Florida CrossFit – CF Endurance


1: Metcon (8 Rounds for time)

8 x 200 meter sprints. 90 sec rest between rounds

Fitness: 10/19/2015

South Florida CrossFit – Fitness

1: Back Squat

25 reps w/ a moderate weight

2: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:
5 hang power cleans w/moderate weight
5 front squats w/same weight
5 step-ups