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June 10, 2016

Go Liz & McKenzie! 

Our blonde badasses, Liz and McKenzie, are competing at the Strength Within Games on Saturday at CrossFit Strength Within in Port St. Lucie.

If you have time to check it out, go cheer them on! Events details are here: https://boxtribetracker.com/1433/web/ 

cam clean
Cam

Workout of the Day
:00
Barbell warm-up/drills

:10
Every 2 minutes for 12 minutes (6 sets):
1 power snatch + 1 mid-hang full snatch
70%

:25
3 sets:
6 pull-ups with 3-second negative
10 supintaed (palms facing you) bar rows or neutral grip ring row

:35
3 sets:
60 ft yoke walk
80 m 1-arm overhead kettle bell carry

:50
Mobility:
2 sets:
:30 second passive bar hang
1:00 dragon stretch
dragon stretch

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