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From our Owner, OJ Washington -

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Todays WorkOut

Tue Feb. 20, 2018

Wednesday

Bear Republic CrossFit - CrossFit


Happy Birthday Kico

Warm-up


2 Rounds:
300m Run
2 Rounds of:
5/3 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

Strength


3 Rounds:
8 Bulgarian Split Squats/Leg
8 Seated Arnold Press/Arm
8 Kb/Db Sumo Deadlift (Heavy)

Metcon (AMRAP - Reps)


AMRAP 8:
3 Deadlifts (225/155)
10 Handstand Push-ups
6 Deadlifts (225/155)
10 Handstand Push-ups
9 Deadlifts (225/155)
10 Handstand Push-ups

Continue to add (3) reps until cap is reached.