Skill:
Deadlifts
65% x 5
75% x 5
85% x 5+
WOD:
9 Front Squat (185/115)
10/20 Sit up with Medicine ball throw (20 lbs)
21 KB Swing walk (70/50)
3 rounds
HAPPY INDEPENDENCE DAY!!!!!!!!!
About Me
- Ranger CrossFit
- 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!"
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