8/13/14

Main – CrossFit

Warm-up (No Measure)

500m row (75%)
High knees M2M
Butt Kicks M2M
Air squat x 15

Deadlift (Take 15 min to work to a 3 rep max)

Metcon (Weight)

EMOMx14
Odd: 7 Dead Lifts, 70% of 3-rep
Even: 100m sprint

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