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09.24.2014

Main – CrossFit

Warm-up

3 Rds:
3 Pull Ups/Rows
5 OHS
20 DU

Weightlifting

A): Overhead Squat (5×3; @ 90%+; E3M)

B): Weighted Pull-ups (5×3; @ 90%+; E2M)

Metcon

CP-Battery

Metcon (Weight)

OTM x 14
AFAP
odd – 10 Burpees
even – 3 Clean + Jerk @165/115#

Skill

*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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