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FRIDAY CrossFit WOD – 10.14.16

13
Oct

FRIDAY CrossFit WOD – 10.14.16

WARM UP
3 Rounds
8-10 Strict Pull Ups
15 Sit Ups

CORE
10 Min EMOM
EVEN: 200′ Farmers Carry (AHAP)
ODD: 12 Weighted Sit Ups 40/20

WOD
21 Hang Power Clean 95/65#
21 Push Press 95/65#
5 Ring Muscle Ups

18 Hang Power Clean 95/65#
18 Push Press 95/65#
5 Muscle Ups

15 Hang Power Clean 95/65#
15 Push Press 95/65#
5 Muscle Ups

12 Hang Power Clean 95/65#
12 Push Press 95/65#
5 Muscle Ups

L2
75/55#
C2B Pull Ups + Ring Dips

ACCESSORY WORK
4 Rounds not for time
10 Pistols (5L + 5R)
15 Band Pull Aparts

 

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