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Friday, September 22nd 2017

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CrossFit 845 – Poughkeepsie – CrossFit

Lift Up Autism 10 AM here tomorrow!!! No regulatr classes.

Metcon

Metcon (AMRAP – Reps)

ABSOLUTELY NO CHALK ALLOWED TODAY! KEEP THIS PLACE SPOTLESS FOR TOMORROWS EVENT! 10 AM! See YOU THERE!

Every 3 Minutes For 36 Minutes – Teams of 2

Partner Island Run

Partner A – Row for Cal

Partner B – Push Ups (Quads hitting the ground does not =RX)

*Must do run together, cannot start work until both partners are back*

**Switch efforts every set**

09/21/17

By: 0

CrossFit 845 – CrossFit

Metcon

Metcon (4 Rounds for reps)

4 Rounds of:

In 2 Minutes, complete:

RTC

15 KB Swings 53/35

MAX REPS of Ring Dips

*rest 2 minutes btwn each round
RX+ Ring Muscle Ups

Weightlifting

Floor Press (5 x 5 heavy)

Have a partner assist handing the bar to you