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11/15/2017

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Centennial CrossFit - CrossFitWarm-upWARM UP (No Measure)Run 400m or Row 500m Coach's Choice Dynamic StretchMetcon ()Jack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th,…

11/13/2017

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Centennial CrossFit - CrossFitWarm-upWARM UP (No Measure)Run 400m or Row 500m Coach's Choice Dynamic StretchStrengthBack Squat (5@65%, 5@75%, 5+@85%)Increase your 90% weight by 5-10# from last block. Always perform warm up repsMetconMetcon (AMRAP - Rounds and Reps)14 Min AMRAP: 4 Strict Pull-ups 8 Push-ups 12 Wtd Dumb Bell Jumping Lunges…