“Fight Gone Friday”

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INCHWORM with push up
Duck walk forward
Crab walk back

(no measure)
Tabata Hanging bar hold (hang from bar for :20/rest :10)
Tabata squat hold (:20/:10)

Workout of the Day

“Fight gone Friday”
3 Rounds (adv. – 5 Rounds)
1 min at each station:
Wall ball (20/14)
Push press, (75/55)
Lateral jumps,
Russian twists w/ med ball
Medicine Ball Cleans (20/14)
* 1min rest.



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CrossFit Vacaville is a high energy, no-nonsense, competitive facility that is your alternative to large commercial gyms. We are the leaders in the industry. We focus on relationships with our students, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. CrossFit Vacaville is for people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the things that work and result in change!

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