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07.14.2014

Main – CrossFit

Warm-up

* 30/20/30

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00
300m Row
30 sit ups

Weightlifting

* 7 Rds:
DL, HPC, FS, PR, GM, BS, PJ
w/ empty BB

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 )

Skill

Every 1:30
A1) Swing 10-10-10-10 [HVY] (# 124/# 88)
A2) Leg Less Rope Climb 1-1-1-1
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GHR
4 x 6-10
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For 5:00
Pistols 31X1 to box at just below knee height – control is key

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