September 26th, 2019 - Lots of WORK

M-1: Deadlift 3-3-3, 1 X 3 @ Same Weight *Build to a moderately Heavy 3, Then perform 1 more repeat set at todays heavy *15 min cap

M-2: KB Swing/Wall ball/Row/Double Under/Sit-up Option A: Amrap 8 250m Row 15 Wall Ball (20/14) Rest 2 Min Amrap 8 250m Row 15 Russian Kettlebell Swing (70/53) Rest 2 Min Amrap 8 250m Row 50 Double Unders Option B: Wall Ball (20/14) Russian KB Swing (53/35) Single Under Option C: Wall ball Russian KB Swing Single Under *Gear 2 (Pretend this is a 24 min AMRAP straight through)

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5292 51st Ave S
Fargo, ND 58104
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jessica@crossfitfargo.com
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