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4 Rounds for Time. 15 Shoulder to overhead 65/ 115 lbs 12 Toes to bar 9 Lateral box jump overs 20’/ 24″ 6 Pull-ups

Work:   “You mad Bro”   800m Run, 15 Dumbbell Squat Clean Thrusters, 600m Run, 10 Dumbbell Squat Clean Thrusters, 400m Run, 5 Dumbbell Squat Clean Thrusters Choose appropriate weight…

15 DeadLift – 155/255# 8 ring dips or Matadors 13 DeadLift – 155/255# 8 ring dips or Matadors 11 DeadLift – 155/255# 8 ring dips or Matadors 9 DeadLift – 155/255# 7 DeadLift – 155/255# 8 ring dips or Matadors 5 DeadLift – 155/255# 8 ring dips or Mat

Hey guys, welcome to 2016,  I wanted to drop a line about the future of the Crossfit Program at Dogtown Athletic. Onramp Program The Onramp program has been revamped and truncated to three days for beginners. The program will focus on the fundamental movements essential to Crossfit an