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Rock It CrossFit

Home
About
Schedule
WODs
New Year, New You
Contact
Join RICF
Jake Mizell
September 14, 2017

170914

Jake Mizell
September 14, 2017

"Pump House"

15-12-9-6-3:

  • Strict Ring Dips
  • Strict Pull Ups
  • 200m Run end of each round

 

CrossFit Endurance:

  • 10 x 250m Row Sprints
  • Rest 2:00 after each

 

Barbell Club:

  • Front Squats
    • 5 -5 -5 -5 
  • Hang Squat Clean + 2 Jerks
    • Take 10 min to build to heavy complex

 

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Rock It CrossFit, 1216 West Arkansas Suite O, Arlington, TX, 76013, USA817-863-1190rockitcrossfit@gmail.com
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Rock It CrossFit

1371 Gilman Rd.
Ft. Worth, 76140

rockitcrossfit@gmail.com

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