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09.17.2014

Main – CrossFit

Warm-up

3 Rds:
3 Chin Ups/Rows
5 Dead Lifts
5 Push Press
200m Run

Weightlifting

A): Deadlift (E2M; 3 @ 60%; 3 @ 70%; 3 @ 80%; 3+ @ 90%)

B): Push Press (E2M; 3 @ 60%; 3 @ 70%; 3 @ 80%; 3+ @ 90%)

Metcon

Mixed Modal Aerobic

Metcon (Weight)

OTM x 14
AFAP
odd – 10 Burpees
even – 5 Clean + Jerk @135/95#

Skill

• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag [Backwards] @ 90/45#

Weightlifting

If interested in OLY work, ask.

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