Captain Insano

Iron Grip CrossFit – CrossFit

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Weightlifting

Deadlift (15 Minute Heavy 10)

Metcon

Metcon (Time)

3 Rounds:

20 Deadlifts (155/105)

15/10 Calorie Assault Bike

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

15/10 Calorie Assault Bike

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