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AMRAP in 3 Minutes: 3 Power Cleans (95/135#) 3 Front Squats (95/135#) 3 Push Jerks (95/135#) Rest 3:00 minutes AMRAP in 3 Minutes: 3 Power Cleans (105/155#) 3 Front Squats (105/155#) 3 Push Jerks (105/155#) Rest 3:00 minutes AMRAP in 3 Minutes: 3 Power Cleans (135/185#) 3 Front Squats(135/185#) 3 Push Jerks (135/185#)

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Today we honor these killed. “The Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (95/135#) 7 Knees to elbows 7 Deadlifts (165/245#) 7 Burpees 7 Kettlebell swings, (53/70#) 7 Pull-ups

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NameCrossFit King of Prussia
OwnerAimee and Jason Lyons
Websitewww.crossfitkop.com
Phone(973) 885-8728
Emailinfo@crossfitkop.com
Address200 DeKalb St
Bridgeport, PA 19405

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