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06/28/2017

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Crossfit Ascension - CrossFitMetconMetcon (Weight)Three sets of: Bulgarian Split Squat x 8-10 reps @ 30X0 Rest 45 seconds Turkish Get-up x 2-3 reps each arm Rest 45 seconds Russian Step-Ups x 8-10 reps each leg Rest 45 secondsMetcon (Time)Three rounds for time of: 400 Meter Run 30 Alternating Cossack Squats…

06/21/2017

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Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)3 sets :30 contralateral deadbugs Sprint prep 2 x push up starts Sprint prep 10y Walking knee hug Walking rev quad stretch Walking high kicks Skipping high kicks Skipping high kneesMetconMichael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of…