March 18

Friday – SPEED

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Evening Crew will be doing CrossFit Open WOD 16.4

Warm Up
Strict Pull Ups
Barbell RDL
Barbell Snatch Grip Press

WOD
3 Rounds
4 Minute Amrap
12 OHWL (m45/w25)
14 Push Ups
24 Sit Ups
Rest 3 Minutes