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W.O.D.s · October 29, 2014

Friday 10/31/14

CrossFit
For load:
Bench Press 8-8-8-8-8
(rest as needed)

For time:
21-15-9
Box Jump 24/20
Kettlebell Swing 53/35
Burpee
______________________

CrossFit Competitor
5 Rounds of Clean Speed Ladder:
1 Clean at each weight
155/175/195/215/235/255 (men)
105/115/125/135/145/155 (women)
(rest 3:00 between each round)
(record your fastest and slowest rounds)

Back Squat
75% 1×3
80% 2×2
85% 1×1
90% 1×1
95% 2×1

3 rounds for time:
21 Double unders (unbroken)
15 Box Jumps 24/20
9 Burpees to a plate (45lbs)

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“Try not to become a man of success, but rather try to become a man of value.“

~Albert Einstein

Filed Under: W.O.D.s

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  • Saturday 12/14/19
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