 Strength
Bench Press 5 x 3 @ 80% MetCon (Time) 3 Rounds 20 Hollow Rocks 40' Bear Crawls Then.... 6 Rounds 8 Box Jumps (24/20) 8 OHS (115/75)
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 MetCon (Reps)
Tabata Snatch Tabata Back Squat Tabata Bent Over Row *The full 8 rounds of tabata for each movement taking 12 mins. L1 = Choose L2 = 95/65 L3 = 115 /75 MetCon (Time) 21 - 15 - 9 Lunges w/ plate (L/R) = 2 Russian Twists (L/R) = 1 KB Swings L1 = Choose L2 = 53 / 35 L3 = 70 / 53
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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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December 2020
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