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ballastcrossfit mondaygains overheadsquat

Monday, 12OCT15

Monday

1. 800m group run
2. 1’ 1st rib mob + baby maker stretch (1’ ea)
3. tech BTN SJ + OHS
3a. split jerk BTN + OHS: 8x1
4.  23’ time cap
“Nancy” 5 RFT: 400m run + 15 OHS @ 95/65
**if do not finish under time cap, 1 mile cool down run