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12012016

29
Nov

12012016

Crossfit Garage – CrossFit

Weightlifting

Back Squat (4×3 @80%)

Metcon

Freedom Sauce (4 Rounds for reps)

Rx

AMRAP 3:

21 Overhead Squat 65/45

21 burpees over rower

Max Calories on rower

-rest 3 min-

AMRAP 3 min:

18 OHS 95/65

18 burpees over rower

max cal row

-rest 3 min-

AMRAP 3 min:

15 OHS 115/80

15 burpees over rower

max cal row

-rest 3 min-

AMRAP 3 min:

12 OHS 135/95

12 burpees over rower

max cal row

Rx+

AMRAP 3:

21 Overhead Squat 95/65

21 burpees over rower

Max Calories on rower

-rest 3 min-

AMRAP 3 min:

18 OHS 115/80

18 burpees over rower

max cal row

-rest 3 min-

AMRAP 3 min:

15 OHS 135/95

15 burpees over rower

max cal row

-rest 3 min-

AMRAP 3 min:

12 OHS 155/105

12 burpees over rower

max cal row

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