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Monday – 161114

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat 5@70% 5@75% 4@80% 3@85% 3+@ 90% WOD 13 Minute AMRAP 1 Clean 135/95 2 C2B Pullups 3 Cleans 4 C2B Pullups 5 Cleans 6 C2B Pullups 7 Cleans 8 C2B Pullups 9…

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Tuesday – 140729

Name that 314’er. I guessed incorrectly. Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Shoulder Press* 3-3-3+ 90%(70-80-90%) WOD “Liquid Cocaine” 5 Rounds 5 C&J 155/105 10 C2B Pullups Compare to 131210…

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Saturday – 140308

Warmup CrossFit Warmup 3 Rounds of 10 WOD From the 2014 CrossFit Games Open “Workout 14.2” For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds…

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