12/14/14

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CrossFit Crag – CrossFit

Front Squat (4×5 at 90% across of heaviest 5 rep)

if you never established a heavy 5 use the four sets to work to a heavy 5 front squat

Metcon (Time)

12-9-6

Front Squats from the ground (165/115)

21-15-9

Hand Release Push ups

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