July 12th 2017

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ACCESSORY
Chin-ups – 5 Max Effort Sets
*control descent 2-3 seconds
Ring Dips – 5 Max Effort Sets

METCON
“30 for 30”
0-10:00
100 Air Squats
75 Ab Mat Sit Ups
50 Push-ups
10-20:00
2k Row
20-30:00 (EMOM)
15 KB Swings (53/35)

CFCJstaff

CFCJstaff

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