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Fri WOD 041417

Fri WOD 041417

CrossFit Valitus – CrossFit

Weightlifting

Back Squat (5 x 3 @85% TM)

Go for Max Reps in the last set.

Metcon

Metcon (Time)

3 Rounds

5 Ring Dips

10 T2B

15 Thrusters (75/55)

20 KBS (1.5/1pd

25 Cal Row
For Rx’+…

Thrusters @95/65

KBS @2pd/1.5

TC 25

Accessory Work

Superman Rocks (5 s/o 10)

Upright row (3 x 10 @45% 1RM Shoulder Press)

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