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January 21, 2020

CrossFit 5150 – CrossFit

Weightlifting

Back Squat (60/4, 70/4, (75/3)4)

Metcon

Metcon (Time)

For time:

3 Rounds

15 Front squats 135/95

15 T2b

January 20, 2020

CrossFit 5150 – CrossFit

Weightlifting

1 Sn. + 1 OHS

9 EMOM

(50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1

Metcon

Metcon (Time)

“If you can’t fly, then run,

If you can’t run, then walk,

If you can’t walk, then crawl, but whatever you do,

you have to keep moving forward.”

~MLK

For time:

29 P. Cl. (135/95)- 1929, birth year

63 Kb swings (1.5/1.0)- 1963, “I Have a Dream” speech delivered.

64 Bjs (24/20)- 1964, Civil Rights Act was passed.

64 Deadlifts (135/95)- 1964, Nobel Peace Prize was won.

68 S2OH (95/65)- 1968, Assassinated

“Free at last, Free at last, Thank God ALL Mighty, We are free at last!”

Drinks & Fun

Let’s celebrate! Feel free to bring a dish/snack to share. We will provide the drinks!

            

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