141125


Main – CrossFit

Weightlifting

Back Squat (5 Sets of 8)

Metcon

Metcon (Time)

Row 1000M

50 Push Ups

75 KB Sumo Deadlift High Pull (32/24kg)

50 Push Ups

Row 1000M

20 Minute Time Cap

Extra

Bench Press (Build to a heavy set of 5)

Bar Muscle-ups (10 Sets of 3)

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