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2-11-17

11
Feb

2-11-17

CrossFit Sona – CrossFit

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Metcon

Weston (Time)

5 Rounds for time of:

1000m Row

200m Dumbbell Farmer Carry, 45#

50m Dumbbell Waiter’s Walk, Right Arm, 45#

50m Dumbbell Waiter’s Walk, Left Arm, 45#
In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009
To learn more about Weston click here
Scale 1:

pick load on DB’s

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