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Congrats love birds/Happy birthday Colton!

23
Oct

Congrats love birds/Happy birthday Colton!

 Congrats to these two crazy kids! Regionals 2013 was a wild and crazy ride. Mario definitely wasn’t sweaty in this picture…

Also happy 6th birthday to CFDs best endurance spectator. Colton!

Wednesday 8/24/18
Tall clean
+
Hang squat clean
Work up to a heavy single for the day
+
4 rounds:
2:30 Clock
30/20 Calories
Max reps hang squat cleans (135/95)
Rest 1 min:
*Weight on hang squat cleans increases each round 135/95 155/105 185/125 205/145

General fitness

DB hang squat clean
5×6
*Increase over each set
+
4 rounds:
2:30 Clock
30/20 Calories
Max reps DB hang squat cleans

CrossFit sanctioned competition list 

Slow mo always helps

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