Box Jumps and Deadlifts

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Box Jumps and Deadlifts from Mitch Lyons on Vimeo.

This video was posted on Facebook last week. If you aren't friends with us yet, you don't know what you are missing! 

Race-243 November 13, 2010 Centerville Crossfit will be participating in the "Girls on a Run 5k".  Click on the link to Pre-Register.   Hopefully you can all attend! We'd love to have a huge group of CCF'ers! 

Monday WOD

Push Press 5-5-5 add weight after each set

10 min time limit.  Then…

1 min. Max Reps. C2B Pull ups 

1 min. Max Reps DB Hang Power Cleans 

1 min. Max Reps. Hopping Push ups

1 min. Rest

•  3 Rounds

Your Score is your total number of reps

Shoulder Mobility

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities


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