By Garry Dubbs On Wednesday, January 10 th, 2018 · no Comments · In

Pandion Performance Center – CrossFit

Warm-up

Warm-up (No Measure)

2x

5 KB Half Moon Rolls – HAF

15 Face Pulls

10 Scaption Raises

Weightlifting

Bench Press (5@45%, 5@55%, 2×8 @65%, 5@75%, 2×2@85%)

Metcon

Metcon (Time)

10-8-6-4-2

DB Snatches 55/65

Dips

Box Jump Overs 24/20

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