7-FIT WOD  at 9:00 am

CrossFit WOD and Open Gym at 10:00 am (50 cap)

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“Overview of Week:
Monday: “The Ghost”
Tuesday: “Air Force”
Wednesday: Olympic Total
Thursday: “Nasty Girls”
Friday: 10 Round Metcon
Saturday: CrossFit Total
Sunday: “Daniel”

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Push-Press – 5 sets of 4 @ 75% of 1 RM

“The Ghost”

6 Rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest