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Mon WOD 070317

Mon WOD 070317

CrossFit Valitus – CrossFit

Weightlifting

20min to build to a 1RM

Bench Press (5RM)

…..or a heavy set of 5

and save some for the 1RM.

Bench Press (3RM)

…..or a heavy set of 3

and save some for the 1RM.

Bench Press (1RM)

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Yes, the Deadlifts are BW for everyone.

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