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WODs

Monday, October 20, 2014

By October 19, 2014One Comment

Main – CrossFit

New cycle starts today. Program will have tempo front and back squats, percentage snatch and clean work, and we will continue conditioning work to prepare us for the Open. Enjoy!

Front Squat (3 x 5 at 70%, 4 sec negative on each rep)

Metcon (AMRAP – Reps)

12 Min EMOM

10 Wall Ball 20/14
-Max effort burpees with time remaining each minute. Score is total burpees.

Ben Smith front squats 400lbs…

Jerrod Ruhl

Author Jerrod Ruhl

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