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Friday, July 18, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2a: Reverse Hypers (3×12 HAP–rest 60 seconds)

2b: Metcon (No Measure)

Back Extension

3×10 @ Tempo 4022 — rest 2 minutes

Strength

3: Metcon (No Measure)

Deadlift Technique

3×8 135/95#

4.1: Deadlift (2×6 @ 60% — rest 90)

4.2: Deadlift (2×5 @ 70% — rest 90)

Conditioning

Metcon (AMRAP – Reps)

3 min DU ME

then, no rest

9 min AMRAP
16 Front Rack Walking Lunge 95/65#
8 Pullups (kipping is OK)

then, no rest

3 min DU ME

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