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WORKOUT OF THE DAY

friday

By Adam Murphy Comments

CrossFit Old Town – CrossFit

View Public Whiteboard

Push Press

build to a heavy single

Metcon (Time)

21/15/9

Deadlifts (225/145-R+, 205/125-Rx, 185/105-Scaled)

Pull Ups (CTB-R+, COB-Rx, Ring Row-Scaled)

Metcon (Time)

At home:

20min AMRAP

5 Hindu Push-up

10 Odd object Squat

15 Sit-ups

“Odd object Squat”

Bear hug a heavy backpack/gymbag. Fill it with books and other heavy stuff, anything but toilet paper.

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314