Friday

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CrossFit Crag – CrossFit

Warm-up

Lax ball: pec and Lat

Foam roll: quads and glutes

Bench t-spine stretch

Fran-4-ever (AMRAP – Reps)

8 min Amrap

15 thruster 100/65

15 pull ups

Rx + chest to bar pull ups ( only those with sub 4 minute Fran)

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