CrossFit Route 7 » Thursday, January 7, 2016
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Thursday, January 7, 2016

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7!

We will be covering the technique for following:

– kipping pull-ups
– muscle ups
– kipping HSPU
– kipping ring dips (if time permits)
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Deadlift
5 x 3 (A)*
*5-10# heavier than last week

Tabata: 16 mins total
Alternating KB Snatch 24/16
Toes to bar
KB Swing 24/16
Row
Complete a full tabata per movement, then rotate.

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