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Farewell to Dave and Naomi as they head out to Colorado! Safe travels guys and everyone at CFD will miss you. Naomi thanks for letting me drag you to all those comps! Best partner ever!

Thursday 8/21/14

Every min for 8 min:
5 Handstand pushup
*If you do not have a handstand do seated DB press as heavy as possible instead of using a box

Front squat
4xmax effort @80% (3 second pause at bottom of squat)
EMOM 15 min:
1 min: 10 Thrusters (95/65)
1 min: 12 Pullups
1 min: 15 Box jumps (24/20)
RX+ 135/95 thrusters, 12 Chest to bar pullups

CrossFit should not be based on a dare

Totes easy….How to create your own CrossFit WOD

Hey Rogue. I only want to see videos with Brian in them 


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