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Sunday July 2, 2017


5 rounds In 2.5 mins 2 Tire flips with 3 x on and over 12 Toe to bar Max calorie Row rest 90 secs -------------------------

11am Monster Mash - a high volume dose of pure CrossFit designed for the experienced CrossFitter.

10 Min AMRAP 2 Tire flips 2 Rope climb Sand bag Shuttle run rest 5 mins 10 Min AMRAP Prowler Push 100m 15 burpees rest 5 mins 10 Min AMRAP 2xKB OH carry 100' 10 KB snatch /arm 10 2x KB front squat