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10/12/2015

11
Oct

10/12/2015

Clinton Hill, East Williamsburg – CROSSFIT

QOD

Do you like flying? Why or why not?

Strength / Skill

Clean and Jerk (15 minutes to find a 1 rm)

Weightlifting

7 minute EMOM

Front Squat (3 @ 80% of 3RM (From Tuesday 6.03))

WOD

Metcon (Time)

for time:

1000m Row

80 KBS (24/16 kg)

60 Push ups

1 Lap Around the block

20 C 2 B Pull-ups

10 Reverse Burpees

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L1

500m Row

40 KBS (16/12kg)

30 Push-ups (incline as a scale)

1 Lap Around the block

20 Pull-ups or Ring Rows

10 Reverse Burpees

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