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By September 15, 2015 wod

Flaming Gorge CrossFit – CrossFit

Warm-up

Strength

NO Bounce Bench Press. Slow on the way down, stop at chest for just a second, explosive on the way up.

Bench Press (5X5)

WOD

Metcon (Time)

For time:

1 Mile Run

30 Hand Release Push ups

30 Over head squats (95/65)

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