 A. Front Squat
(15 mins) Build to a 5R Then 5@85% 5+@80% SCALES - Front Squat tech (squat w/ plate) B. Metcon (Reps) 5 Rounds 1:00 Max Wall Balls (20/14) -:30 Rest- 1:00 Max Dumbbell Snatch (50/35) -:30 Rest- 1:00 Max Core Movement -:30 Rest- CORE MOVEMENTS Rnd 1 - MB Ab Mat Sit Ups (20/14) *Ball under chin the whole time Rnd 2 - Wtd Hollow Rocks (15/10) *Arms fully extended Rnd 3 - MB Ab Mat Sit Ups (20/14) Rnd 4 - Wtd Hollow Rocks (15/10) Rnd 5 - MB Ab Mat Sit Ups (20/14)
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Welcome to CFEXCrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community! Archives
July 2022
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