9/15/14

9/15/14

Main – CrossFit

Weightlifting

WOD is first today then strength.

Back Squat (5×5, across)

Metcon

1: Metcon (Time)

30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups
WOD is first today then strength.

ADV RX after the WOD

3: Metcon (Weight)

EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups

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