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TFR CrossFit Wednesday WOD – 3/8/17


TFR CrossFit Wednesday WOD – 3/8/17

As we continue to push towards our own individual greatness during the open season let’s not forget what has helped us to become great….hard work, dedication, attention to detail….skill building and most importantly having fun!!!! Coaches and athletes be sure to emphasize the importance of mobility and full range of motion during the workout!

Part A: 5 min EMOM
3 back squats with an empty bar or @50% of your 1RM
**(the weight is light in an effort to focus on the fundamentals of a good squat)**

Part B:
20 GHD Sit-ups
15 Burpees
10 Back Squats (155/225)