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Components

Back Squat

Charlie Horse

Friday Rise

Metcon (No Measure)

2x5- :40 on :20 off (AMRAPS)
------------(1)------------
Int 1: Alt DB Snatch
Int 2: Straight Leg Sit-Ups ( Arm Cross)
------------(2)------------

Int 1: Slam Ball
Int 2: Hanging Knee Raise
------------(3)------------
Int 1: Rope Climb
Int 2: Floor Press

5:30 PM Only

**Due to ladies night, we will have a combo CrossFit + RISE Class at 5:15pm.

Back Squat (5x5)

Back Squat

Charlie Horse (Time)

For time:
50/35 Cal Bike
25 Front Squats (175/115)
25 Burpee Box Jump Over (24/20)

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