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Gibsonville, North Carolina
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Friday WOD

September 14, 2017

CrossFit Training Valley – CrossFit

Mobility and Activation

5-7 mins of jump rope

Followed by. . .

2 Rounds of:

Reverse Snow Angels x 15-20 reps

Rest as needed

Followed by. . .

2 Rounds of:

Medicine Ball Rotational Toss x 6-8 reps each side

Medicine Ball Reverse Overhead Toss x 6-8 reps


Metcon (Time)


9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks (155/105)

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find something heavy to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

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