Wednesday - CrossFit

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08/17/2016

Metcon (Time)

RX

30 Sit ups
15 Squat Cleans 115/75
24 Sit ups
12 Squat Cleans 115/75
18 Sit ups
9 Squat Cleans 115/75
12 Sit ups
6 Squat Cleans 115/75
6 Sit ups
3 Squat Cleans 115/75

RX+

30 Toes To bar
15 Squat Cleans 155/105
24 Toes to bar
12 Squat Cleans 155/105
18 Toes to bar
9 Squat Cleans 155/105
12 Toes to bar
6 Squat Cleans 155/105
6 Toes To bar
3 Squat Cleans 155/105

20 min Cap

** then continue to strength Accessory work

Metcon (Weight)

Deficit Deadlift 6x10 @ 33.00%

Metcon (Weight)

Single Leg Bulgarian Split Squats3x12 per leg

Dan Shrum