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17/12/2014

By Sarah Cahill | In Uncategorized | on December 17, 2014

Red Iron CrossFit – CrossFit

Weightlifting

A: Back Squat Tempo (5 x 5 )

5 reps

1st rep @ 5-1-1-0

2nd rep @ 4-1-1-0

3rd rep @ 3-1-1-0

4th rep @ 2-1-1-0

5th rep @ 2-1-1-0

Russian Swing (15 x 3 )

Metcon

Metcon (Time)

5 Rounds

5 Burpee Box Jumps

10 Wall Balls

15 Double Unders/45 Skips

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