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3. 7 Super Summer 17

CrossFit Shropshire – CrossFit


TAC SEPA 75m (No Measure)

Set 2 cones, 25m apart

Start lying on prone on the ground

On “Go” – pop up to your feet, sprint down 25m to the far cone,

Touch the line, and turn, sprint back to the first cone,

Touch the line, turn and sprint back through the far cone.

“TAC SEPA” is an acronym for “Tactical Speed, Explosive Power and Agility.”

Please see MTI (Mountain Tactical Institute) for more information


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


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