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Happy fathers day!


Happy fathers day!


Sunday 6/16/13

Against a 10 min clock:
1 Shoulder press (135/95)
1 L pullup
2 Shoulder press
2 L pullup
3 Shoulder press
3 L pullup
…..continue pattern as high as possible in 10 min
For time:
3 rounds for time:
10 Squat cleans (135/95)
20 KB swings (70/53)
30 Double unders

Ask coach: The shoulder press and L pullups the focus should be doing the press and pullups as quality and strict as possible. Climb the ladder as high as you can.

If you are looking for something to do tomorrow come on out to Hercules CrossFit to check out the rookie rumble. Margie, Don, and Chloe will be competing in their first competition! I believe Margie is up first at 9:50, come on out and give show the same support we did at regionals. 

Top 8 grossest fast food movements

Apparently menopause is all mens fault…

Happy fathers day to all you CrossFit dads out there

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