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Oct 9, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Open WOD 16.4 For Time:

55 Deadlifts, 225/155

55 Wall Balls, 20/14

55 Cal Row

55 HSPU

**25min time cap

Competitor/Accessory

Metcon (No Measure)

EMOM for 10min:

Odd: 10 Cal SkiErg

Even: 7 Hang Power Cleans + 7 Push Jerks, 165/115

First Pull-up

Metcon (No Measure)

Heavy Bent Over Barbell Rows

5 x 5-7 reps, very challenging