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Sunday Sept 3, 2017


5 rounds 10 Back squat (185/125) or 50% Sandbag run 400m Rest 5 mins 5 rounds 30 Sec Assault cals 90 sec rest

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11am Monster Mash - A high volume dose of pure CrossFit designed for the experienced CrossFitter 10-9-8-7-6-5-4-3-2-1 Back squat (50%) 200m sandbag run after each set Rest as needed 3 rounds 30 sec on, 30 sec off Assault Bike (cals) Ski Erg (cals) Row (cals) Double Unders Burpees


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