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Monday 19DEC16

December 19, 2016WOD

CrossFit East River, CrossFit East River – WOD

Metcon

1: Test: Burpees (AMRAP – Reps)

90 second AMRAP

ME x Bar Facing Burpees

Weightlifting

2: Deadlift (9m EMOM. Read comments )

Start with 135/95. Plan 8 weight jumps and prepare weights accordingly. Aim for final 3 reps to be 90%+

Metcon

3: Metcon (Time)

5 Rounds for time:

5 Wall Walks

10 Box Jump Overs 24/20

15 KB Swings 53/35

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