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06.30.2014

Main – CrossFit

Warm-up

* 30/20/30
* 30 banded good mornings
* 7 Rds:
Bear Complex w/ empty BB

Weightlifting

A): Back Squat (55% x 6; 65% x 6; 75% x 6+; rest 2:00 )

B): Front Squat (55% x 6; 65% x 6; 75% x 6; rest 2:00 )

Metcon

Metcon (Time)

6 Rounds:
2 PSN @ 70%
3 Strict Chin ups

Skill

Every 1:00
A1) Swing 10-10-10 [HVY] (# 124/# 88)
A2) Leg Less Rope Climb 1-1-1
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GHR
3 x 6-10
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For 5:00 Pistols 31X1 to box at knee height

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