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Today we will be doing crossfitfootball.com’s workout. Bring your cleats if you have them. It isn’t a big deal if you don’t.


Complete one 60 yard sprint every 30 seconds for 6 mins.
For time:
50 Dips
100 Toes to Bar
(can break these up however you’d like, we will be doing ring dips)

Then. . .

Squat 3, 3, 2, 2, 3×1 @ 90%
Strict shoulder Press 5 RM, 2 x max reps @ 85% of 5 RM
( don’t worry about knowing your 5 rep max. We will figure it out today)

Overall, I think this training will be more beneficial to everyone’s goals.


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