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01/10/2016

9
Jan

01/10/2016

Clinton Hill, East Williamsburg – CROSSFIT

QOD

If you were to be on a reality TV show which one would you be on and why?

Strength / Skill

Every minute on the minute for 24 minutes

Minute 1: 5 Bench Press (155/95#)

Minute 2: 5 Strict Pull ups* (20# DB)

Minute 3: 5 Dead-Lifts (225/155#)

*If you don’t have pull ups your options are: challenging ring rows or negative pull ups, or bar on a rack.

The 5 reps should be do-able but challenging.

WOD

5min cap

Metcon (Time)

50 Wall Ball Shots (20/14#)

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