1/29/15

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Main – CrossFit

Please sign up in WODify. As of now we have a 12 person max per class. By next week we can move it to a 14 person max with 2 new rowers coming in and a new box jump. Thank you for understanding.

Weightlifting

Deadlift (65%x3, 75%x3, 85%x3, 95%x max reps)

Work off of your 90% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min:

5 Deads, 135/95

5 Hang Power Cleans, 135/95

5 Front Squats, 135/95

5 Jerks, 135/95
FYI, I know you can deadlift more than you can clean, FS and Jerk. That is the point. ONE bar for this WOD with a light DL weight and that same weight gets heavier and heavier for each exercise you do.

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