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workout of the dayHOW TO APPROACH THE WORKOUT
Performance Traditional CrossFit Movements and variety. Pure Fitness The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume). *Scaled movements are in red |
 Ahhh... 16.1
Strength Bench Press (5 x 3 @ 85%) Super Set w/ Max Reps of Bent over Row @ (135 / 95) Metcon (AMRAP - Reps) Tabata Total Beyond Depth Push Up & Deep Ring Rows 8 Rounds 20 sec Max Beyond Depth Push Ups 10 sec Rest 20 sec Max Ring Rows 10 sec Rest Metcon (AMRAP - Rounds and Reps) 6 Min AMRAP 20 OH Lunges (45/25) 20 sec High Pull Hold (53/35) *each sec is a rep 60' Bear Crawls
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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! 
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