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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, November 17, 2010

Dead Running

Wednesday 2010 11

Skill/Strength

Push Press 5 - 5 - 5

WOD (Courtesy of Main Site)

Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts

Post load and total rounds to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/106877-run-deadlift/daily_workouts/99193-2010-11-17-run-deadlift/workout_sessions/new


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