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01.30.2015

Main – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

15 Push ups

15 Ring Rows

Weightlifting

A): Front Squat (60/65/70/75/80% x 3+; E2M)

B): Weighted Dips (60/65/70/75/80% x 3+; E2M)

Metcon

C): Metcon (Time)

For Time:

21-15-9

Deadlift @ 45%

Box Jumps 24/20″

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

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