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CFT1 CrossFit 7.10.15

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Friday

PREWOD
Warm Up - Squat Mobility
METCON
'The Rope Ladder' - Time Cap: 15 Min
Perform the following, Every 90 seconds, on 90 seconds until work cannot be completed.
1 Rope Climb to 15ft
9 Wall Ball
Add +1 WallBall PER ROUND until work cannot be completed within 90 seconds or 15 Min has expired.
Scale WallBall Weight, Rope Climbs to 9 ft or to pulls to standing.

AMRAP

Hours

Monday5:30AM - 7:30PM
Tuesday5:30AM - 7:30PM
Wednesday5:30AM - 7:30PM
Thursday5:30AM - 7:30PM
Friday5:30AM - 7:30PM
Saturday9:00AM - 12:00PM
Sunday12:00PM - 2:00PM

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