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Friday

Melinda

WOD – Classic CF

5 Rounds

200m Run

12 Deadlifts

9 Hang Cleans

6 Push Jerks

Post time to comments.

CFL Spark (5:45am)

-Classic CF WOD from above

CFL Evolve (11am)

Intervals – 3 x 4on 2off

2 Rounds of

10 Pullups

10 Squats

-max Bike/Row with remaining time

Box Breif: Help support a great cause by participating in the CDS Color Run this Saturday, 8am at the Lander City Park. 5k or 1mile fun run or walk. Sign up at ww.cdsfc.org or at the race at 7am.

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