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08.11.2014

Main – CrossFit

Warm-up

3 Rounds:
20 Double Unders
10 Bar or Ring Rows
5 Over Head Squats

Weightlifting

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

B): Weighted Pull-ups (8:00 to build to a 1RM for the day)

Metcon (Weight)

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

Skill

Choose 1-2 circuits to complete. Choose based off of your perceived weakness.
Upper Pull
3x [Db Shoulder press x 12 /
B.O.R. x 12 /
Chin ups x 8]
Upper Push
3x [B.T.P.D. x AMRAP /
Dips x 20 /
Db Pull overs x 10]
Legs
3x [Single Leg Bulgarian Split Squat
x 10-10 /
GHR x 10 /
Rev. Hyp. x 20 /
Walking BB Lunge x 20 /
Calf Raise/walk x 10-20m]
Midline
3x [GHD x 20 /
Rockies x 12 /
Side bends or Windmills x 10]

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