Happy Halloween!

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Check out this video – Rob Smith, in a video posted on CrossFit Central Scotland’s web site, broke the world record in a 500m row with a time of 1:15.9! When you watch the video, notice how calm and relaxed he is. He maintains his composure and form through the entire piece, in spite of the incredible difficulty of each stroke. Try to apply this approach to all of your CrossFit training – relaxed, calm, focused, and GOING LIKE HELL! Way to go Rob!

Today’s Workout
21-18-15-12-9-6-3 rep rounds for time of:
Barbell hang squat cleans – 95 lbs
Dips

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