CrossFit Kernersville
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8/18/15

CrossFit Kernersville – CrossFit

Please come out tonight to join us for Shea’s Farewell WOD. Shea has been with us since the first box and has been part of our CF family since the beginning. We have had a lot of good times and great memories over the last 3 years. Shea- we wish you all the best and will miss you!!

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (Time)

Diane continued…. same time clock.

Rest 4 min (after you finish Diane)

then,

15-9-6

Cleans (135/95)

Pull ups

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CrossFit Journal: The Performance-Based Lifestyle Resource

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