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Weds WOD 042617

Weds WOD 042617

CrossFit Valitus – CrossFit

Weightlifting

25min to complete

Back Squat (5-5-3-3, 3 x 1 @90% TM)

5 @75% TM

5 @80%

3 @85%

3 @88%

2 x 1 @90%

1 x Max Reps @90%

BS Walk Outs (5 x 1 @110% 1RM)

Bar on back, walk the

weight out to a safe

distance. Pause for a 3

to 5 count. Stagger back

and rack the weight.

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Metcon

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