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1/12/18

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Jan 12 2018

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 2 (No Measure)

3 Rounds of:

Spider mans

Table tops

Wall squats

Weightlifting

Front Squat (5×10 @ 67%)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Mobility

Smash your Glutes, 5 minutes per side

Competitors Training

Bench Press 5×8 @ 67%

Kipping HSPU, x 2, 3 reps short of MAX Set

BMU 55% of MAX Set x 5

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