CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

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W9D3-ADV

January 9, 2020

Ps

2@50%

2@60%

2@70%

3x1@75%

 

Pc +pp

3+2@50%

3+2@60%

3+2@70%

2x2+1@75%

 

Pull Ups

3x7-12

 

2KB Front rack Carries

3 laps

 

10 min of light cardio & stretching/rolling

 

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