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Fallen Firefighter 5k Tomorrow

By cody | In Today's Workout | on November 14, 2013

Fallen Firefighters 5K Run Logo

CrossFit Wilmington is sponsoring the Fallen Firefighters 5k Run tomorrow. Please join us at Fire Station #2 at 8am for the race start. For more information and to register, Click Here.

 

Seth J. deadlifting heavy on Monday.

Seth J. deadlifting heavy on Monday.

CrossFit

Back Squat – 10RM

Then:

8min AMRAP:
2 Bar Muscle Ups
3 Snatch(95/65)
4 Thruster

Wilmington Weightlifting Club

Snatch – 80% x 1 x 3
Clean & jerk – 80% x 1 x 3
Front squat – 60% x 2 x 5
4 Rounds…
15 GHD Sit-ups
15 GHD Back Extensions
10 Dips
10 Push-ups
5 Pull ups
5 Box Jumps

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