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Check out CrossFit of Fremont’s favorite little man!  Now he’s a young man and tomorrow he turns 12!  Everyone help us wish Jameson a Happy 12th Birthday!  Comment on this post and let’s show him some love. Happy Birthday Jameson!!!

Wednesday June 16th 
Weightlifting

Deadlift (Double Progression Week 7)
LAST WEEK before our deload week and then will start a NEW cycle the following Week.

6-8 Reps
superset with;
1min Planks on your hands
Rest 2min. Repeat For 3 Total Sets.

Metcon
“Fight Gone Bad” style. You will be completing as many reps as possible at each station. There is NO REST between stations, so be sure to have everything setup close by!

1min. of Toes-To-Bar
1min. of Alt. DB Lunges 45/30s
1min. of Box Jumps 20″
1min. of Cals on the Assault Bike
1min. of American KB Swings 53/35lb.
1min. of REST

Repeat For 3 Total Rounds

This will be over before you know it, so make sure you’re moving as fast as you can!