11.21.2014

Main – CrossFit

Warm-up

3X

6 strict C2B

6 strict, maximum depth dips

12 Wall Ball

6 strict T2B

Weightlifting

A): Back Squat (Work up to 8rm; 15:00)

B): Weighted Dips (60/70/80%x8+; E1:30)

Metcon

C): Metcon (Time)

5 Rounds:

50 DU

15 Press 55/35#

1 MU

Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Barbell Row – 12

C) Banded Face Pulls – 12

2:00 Test – Pull Up (AMRAP – Reps)

AMRAP in 2:00

Pull Up

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