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12/06/13

Main – CrossFit

Make up day! Today is the day you can make up any of the test exercises we have covered this week. If you have done all of them, then you pick a “goat” exercise you need to work on!

Clean (1 RM)

Shoulder Press (1 RM)

Strict Pull-ups (3 x max effort)

1000m Row (Time)

Max Effort 1000m Row

Front Squat (1 RM)

Bench Press (3 RM)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
12 min time cap

Metcon (Time)

“Rowing Helen”

3 Rounds:

400 m row
21 KB swings
12 Pull-ups
12 min time cap

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