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09.22.2014

Main – CrossFit

Warm-up

Start at 10:00 after.
Hit a set every 1:30
—————-
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 60%
2 @ 70%
1 @ 80%

Weightlifting

A): Front Squat (1-1-1-1-1-1-1; E3M)

Build to a max for the day

B): Weighted Chin Ups (1-1-1-1-1-1-1; E2M)

Build to a max for the day

Metcon

Metcon (8 Rounds for calories)

Row Sprints:
8 Sets
:30 on: :30 off

Skill

If you are interested in the OLY skill work, ask.

Metcon (Time)

E3M x 5 Rds:
20 Wall Ball
10 T2B

Rope Climb (2-2-2-2-2)

Metcon (Distance)

15:00
Sled push @ 135/95#

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