North Raleigh CrossFit: 01/18/16


2o minutes to work up to a 3rm Front Squat


30 KBS (24/16kg)
15 Ground to Overhead (115/75)
20 KBS (24/16kg)
10 Ground to Overhead (135/95)
10 KBS (24/16kg)
5 Ground to Overhead (155/115)


Plank Holds:
3 rounds of 45 seconds on/15 seconds rest
(Complete these on your own)




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