WOD 23072014


Main – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (5-5-5)

40% – 50% – 60%

Metcon

Metcon (No Measure)

EMOTM – 10 Minutes

Even – 5 Overhead Squats 95#/65#
*hold bottom of squat for 5 seconds on first and last rep

Odd – 10 Box Jumps

Skill/Technique Work

12 minutes
Pull Up Progression & Strength

Strict
Kipping
Butterfly
Chest to Bar

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