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*THERE WILL BE NO AM CLASSES THIS TUESDAY DEC. 20TH (5:30AM,6:30AM,10:30AM) AS WE COMPLETE OUR FINAL BUILDING INSPECTION WITH KITSAP COUNTY. ALL AFTERNOON CLASSES WILL RUN AS NORMAL.

CrossFit Seven Cities – CrossFit

Weightlifting

Back Squat (8RM Back Squat)

Pause for 3 sec on the first and last rep

-then 8@90% no pauses

Metcon

Metcon (Time)

4 Rounds

10 Thrusters (115/75)

10 Burpee Toes to Bar

400m Run

For time…