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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Thursday 2/8

Tuesday, 06 February 2018 09:08


Today: CrossFit and Bootcamp

Over the course of the class complete all of the following 3x:

20 Elevated Step back banded distraction weighted Lunges (ESBBDWL) lol (10/10)

100ft heavy farmers carry

10 Wall angels 


3 min Row for max distance

-Set rower for time to count down

1st row damper at 1, 2nd row damper at 5, 3rd row damper at 10


You will score your meters on all 3 rows.  These are all out maximum efforts for 3 minutes, enjoy.  


After your row recover a bit then cycle through the accessory work round 1. Row again do accessory work again etc.  









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