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June 15th, 2017

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CrossFit Black Box – CrossFit

Warm-up

Calf stretch both sides

1min leg swings each leg

400m Jog

2 rounds

10 Ring rows

10 Ring Dips

10 OHS w/pvc

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

12 OHS, 95/65

6 Ring Muscle-ups

*Scale to 6 C2B Pull-ups + 6 Ring Dips

Cool Down

-Banded overhead distraction

-Super front rack w/band

-Rollout legs and glutes

Competitor/Accessory

Metcon (Time)

Weightlifting for Time

1 Deadlift

1 Strict Press

2 Deadlifts

2 Strict Press

3 Deadlifts

3 Strict Press….

going up until you complete

10 Deadlifts

10 Strict Presses

RX Men: 185lbs Deadlift; 115lbs Strict Press

RX Women: 125lbs Deadlift; 65lbs Strict Press

RX+ Men: 225lbs Deadlift; 135lbs Strict Press

RX+ Women: 155lbs Deadlifts; 85lbs Strict Press