SPECOPS

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300m Row I-Y-T x 10 SLOW Each Weightlifting Bench Press (Heavy 6 @ 20X1) *12 minutes to establish a heavy set of 6 Bench Press @ 20X1 (2)s Down (0)s Pause @ chest (x)plode up (1)s...
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