email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

IT’S A QUAD…RUPLET!

DATE: Wednesday July 13, 2016

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SKILL:
ACCESSORY LAT WORK
3rds: 10 reps each nft: 
Lat pull downs
Bent Over Rows
Lat pull-overs
Hanging L- holds 
Beat Swings
METCON:
4 RFT:
12x DL 225/155
12x Burpee
12x KB 70/55
12x WB 20/14-10 

EVENTS…

TUESDAY, AUG 9TH: Jump n’ Rope Seminar @ CrossFit Rebels 7pm-9pm
Need help on your double unders? Must sign up for this seminar!!!
Click here to register: https://www.regonline.com/Register/Checkin.aspx?EventID=1859557

TNL FITNESS CHALLENGE

When: Saturday & Sunday, September 23 & 24, 2016
Where: Tampa Convention Center
What: 2 day CrossFit Competition
Cost: $179 / team of 2
Divisions:MANY! Click the registration link for more information
More Info: https://www.facebook.com/events/1725027144436449/ and https://www.facebook.com/TNLFitnessChallenge/
Register/Information: https://www.boxtribetracker.com/1452/web/
**This is being held at the Tamp Convention Center during the Tim Gardener Fit and Flex Expo – bodybuilders paradise. If for no other reason, you gotta go see this.  Lots of beautiful bodies that probably can’t do Fran in under 20 minutes! LOL!

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