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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!"

Tuesday, April 10, 2012

Tuesday 2012 04 10

Skill: 321 Squat Snatch

WOD:
50 Single Arm G2OH With DB (35/20)
5 Toes To Bar
100 m Run
40 Single Arm G2OH with DB (35/20)
10 Toes To Bar
150 m Run
30 Single ARm G2OH
15 T2B
200 m Run
20 Single Arm G2OH
20 T2B
250 m Run
10 Single Arm G2OH
25 T2B
300 m Run 
For Time
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