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WEDNESDAY 1.11.17

11
Jan

WEDNESDAY 1.11.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

50 Double Unders

10 Banded Pull Ups or Ring Rows

10 Good Mornings (45/35)

1: 5RM Touch and Go Power Clean (5RM)

MC: MisFit Cycle 4 Test Metcon #3 (Time)

RX

4 Rounds For Time:

20 Deadlifts (185/125)

20 Pull Ups

Rest 2:00

RX+

4 Rounds For Time:

20 Deadlifts

20 Chest to Bar Pull Ups

Rest 2:00

(Deadlift Weights: 185/125, 225/155, 275/185, 315/205)
*scale for pull-ups

– ring rows

– banded pull-up

EC: Metcon (Time)

For Time:

100 Cal Row

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