Wednesday

Main – CrossFit

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Weightlifting

25 mins

Deadlift (5 @ 65%, 5 @ 75%, 5 @ 85%)

Add 10# to previous 1RM to calculate new 90%. Use new 90% to calculate weights.

Shoulder Press (5 @ 65%, 5 @ 75%, 5 @ 85%)

Add 10# to previous 1RM to calculate new 90%. Use new 90% to calculate weights.

Metcon

Metcon (Time)

3 RFT
6 SOH (95/65)
14 Bar Over Burpees
20 Weighted Abmat Situps (20/14)

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