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08/27/2015

26
Aug

08/27/2015

Clinton Hill – CROSSFIT

QOD

If you could date any celebrity, who would it be and why?

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

Deadlift (75% x 5, 85% x 3, 95% x 1+ [AMRAP])

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

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Metcon (AMRAP – Rounds and Reps)

In 20 minutes complete as many rounds of:

250 m row

then 3 rounds of:

5 pull ups

5 push ups

10 sit ups

10 squats

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