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09/22/2015

21
Sep

09/22/2015

Clinton Hill – CROSSFIT

QOD

What famous person do other people tell you that you most resemble?

Strength / Skill

Week 3

DOWNLOAD BIG LIFTS 2

Back Squat (Use 90% of 1RM – 75% x 5, 85% x 3, 95% x 1+ )

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

WOD

Metcon (Time)

4 Rounds for Time:

500m Row*

15 Shoulder to Overhead (115/80#)
*sub 400m run if rowers are full

*we are aiming for the first two rounds unbroken on STOH.

Bonus

4 x 10 Hollow Body Rocks

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