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IMG_5429CrossFit WOD16.3!

Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches
3 Bar Muscle-ups

Men use 75 lb.
IMG_5433Women use 55 lb.

Strength Focus
Overhead Squat5-5-5-5-5

Age and Experience Reign between these 2 athletes!  Impressive performances by both the Teen and Masters category athletes!

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Big congrats to Dave and Rustin for getting their first bar muscle ups today!

Mariah also got hers – in fact THREE!!!!!


The Bar Muscle Up = brought to you in a 3 part series by Scott Francis and Stickman

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“A Snappy Hip is a Happy Hip!” – quote of the day, brought to us by Coach Scott (and CFHQ Weightlifting)

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