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12.19.2014

Main – CrossFit

Warm-up

3X

5 Goblet Squats

5 Barbell Jump Squats

3 Seated Box Jumps

Think *Explosive!*

Weightlifting

A): Back Squat (Work up to 5rm; 15:00)

B): Weighted Dips (65/75/85%x5+; 1:45 rest )

Metcon

Metcon (Time)

10 Rounds:

5 C2B

5 HSPU

Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

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