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October 2018 – CrossFit Rohnert Park
(707) 787-7171

Workout of the day – Tuesday

A) Back squat Every 3 min for 18 min (6 sets) Set 1 - 5 reps @65% Set 2 - 4 reps @70% Set 3 - 3 reps @75% Set 4 - 2 reps @80% Set 5 - 1 rep @85% Set 6 - 10 reps @70-80% B) Teams of 2 AMRAP 12 min 200 meter run 10 box jumps 24/20 10 burpees Trade off each round

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Workout of the day – Friday

A) For Time 15-12-9 of Thrusters 135/95 Burpees over the Barbell *The goal is for the Thrusters to be unbroken. B) 3 supersets of Hollow hold x 1 min V-up x 20 Straight leg sit-ups x 20

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