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12.9.19- Happy Birthday Rob!

By December 9, 2019WOD

Happiest of Birthdays to our fearless leader, Rob! Thank you for opening the doors to CFSE and giving us all a place to call home. 

Today’s CrossFit Workout


  • 5×2 Back Squat (5-10lbs heavier than last week!)
  • 4 x 5R/5L RDL


  • AMRAP12
    • 24 Dual DB Deadlifts
      12 Dual DB Farmer Lunges
      6 Burpees Over DB (DB Facing)

Today’s SWEAT Workout

  • 5 Rounds:
    • 12 Russian Swings
      6R/6L Renegade Rows
      30sec Plank
      15m Quadruped Crawl

Rest 1:00 between rounds.
Go Harder:
Weighted Plank+Crawl

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