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1/8/18

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Jan 08 2018

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 9 (No Measure)

3 Rounds

Pass Throughs

Bear Crawls

Spidermans

Karaoke (6)

Weightlifting

Weighted Chin-ups (5×4 @ 60%)

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Mobility

Quad Smash, 5 minutes per side

Competitors Training

Bent Over Row 5×8 @ 65% of 1RM

Kipping HSPU, x 5, 55% of MAX Set

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