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workout of the day

160409

4/8/2016

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8am Advanced WOD

MetCon (Time)
3 Rounds
21 Deadlifts (185 / 125)
15 Pull-ups
9 Front Squats (185 / 125)


In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

Metcon (Time)
42-30-18
Shoulder to Overhead (95/65)
Air Squats


9am Oly and CF Intro
​

10am WOD
Metcon ( Rounds and Reps)
*3 Partner WOD

25 Min AMRAP

P1 - 20 Wall Balls
P2 - 15 Hang Clean
P3 - 10 Box Jump Overs

*200m after each partner has completed the three movements.
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    Welcome to CFEX

    CrossFit 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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