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Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Wednesday, September 15, 2010

Wednesday 2010 09 15

Wednesday, 2010 09 15

Skill/Strength
  • DL 1x5 (add 5# to your last)
  • Pull ups 3 rds max reps
WOD:
            9-7-5
  • SDLHP (135/95)
  • MB Leg raises (20/14)
  • KB Swing (70/50)
  • Then a 400 meter run
For Time
Post total time and comment.

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CFE:
  • 6x4 with 4 minute rest

Cover as much ground as possible in 6 minutes 4 rounds and rest 4 minutes between the rounds
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