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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!"

Monday, July 18, 2011

Good Monday


Monday 2011 07 18

Skill:
Deadlifts
70% x 5
80% x 3
90% x 1+

5 minute L-Sit hold (Practice)

WOD:
300 m Run
50 Air Squats
25 Box Jump (24/20 in.)s
50 Sit-up (abmat)s
300 m Run
40 Air Squats
20 Box Jump (24/20 in.)s
40 Sit-up (abmat)s
300 m Run
30 Air Squats
15 Box Jump (24/20 in.)s
30 Sit-up (abmat)s

For Time

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