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09.29.2014

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): Deadlift (1-1-1-1-1-1-1; E3M)

B): Push Press (1-1-1-1-1-1-1; E3M)

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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