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07.21.2014

Main – CrossFit

Warm-up

* 30/20/30
* Goblet Pause Squats (10)
* Kb/Db [S] Press (10)

Weightlifting

A): Back Squat (15:00 to build to a 1RM for the day)

B): Shoulder Press (15:00 to build to a 1RM for the day)

Metcon

Alactic

Metcon (Distance)

EMOM x 10:00
20m Butcher HiPush (135/90#)

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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