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10.24.2014

Main – CrossFit

Warm-up

3X

5 strict C2B

5 strict, maximum depth dips

10 Wall Ball

5 strict T2B

Weightlifting

A): Back Squat (Work up to 10rm; 15:00)

B): Weighted Dips (55/65/75% x 10+ ; E:90)

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00:

8 Pull Ups

8 HRPU

Accessory

Metcon (Weight)

3x

A) Hip/Back Ext. – 8

B) Face Pulls – 10

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