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Elm City CrossFit's Powerlifter ~ Joe Ryan!

Elm City CrossFit's Powerlifter ~ Joe Ryan!

Warmup: 8!

Burpees

Med ball Squat Cleans

OH walking lunges

++++++++++++++

21-15-9:

Box Up and Overs

Chest to Bar Pullups

rest 10 minutes

21-15-9:

Power Clean 155/115#

Calories on Rower

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