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08/24/2015

23
Aug

08/24/2015

Clinton Hill – CROSSFIT

QOD

If you had your own talk show, who would your first three guests be?

Warm-up

Strength / Skill

WARM UP SETS (use BASE weight)*

Sample: 1RM is 205lbs – 90% of 1rm is 186. Calculate off of 186 the percentages.

SET 1: 40% X 5 REPS

SET 2: 50% X 5 REPS

SET 3: 60% X 5 REPS

Back Squat (75% x 5, 85% x 3, 95% x 1+ (AMRAP))

**You Must get More than 1 reps on your final set.

WOD

Metcon (Time)

3 rounds for time:

10 Dead lifts (225/155#)*

20 Wall Balls (20/14#)

400 meter run

*if your 1-RM Deadlift is less than 315M/225F

then use 70% of your 1-RM

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