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12/11/2015

10
Dec

12/11/2015

Clinton Hill, East Williamsburg – CROSSFIT

QOD

Better civil war: Batman vs Superman, or Captain America vs Iron Man?

Warm-up

3R/3L Spend about 10 Minutes warming up with TGU. Don’t have to stand the TGU all the way up. Just get to the lunge and go back down. This if for shoulder health and stability.

Strength / Skill

Shoulder Press (Strict Press 4 x 3 reps (across))

rest/transition :30

Weighted Pull ups x 2 reps

rest :90

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

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