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Tuesday April 14, 2015

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CrossFit
Competitive and Fitness
A. Back Squat
2 reps @85% X5

B. 10 min AMRAP
10 Front Squat 95/65lbs
10 Burpee

Choose to either do Competitive or Fitness and scale accordingly

Rx+
This is done on your own time. This is not part of class.
“Rolov” Day 3
Row 8 x 400m
(1:2 work:rest)
*Pace should be close to what you did your 300’s with.

Weightlifting
Clean and Jerk
[1+2] 2 reps X5sets @ 75-85%

Clean
2 reps X5sets @ 75-85%

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