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03/13/2015: 15.3!!!!!

12
Mar

03/13/2015: 15.3!!!!!

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WRMUP (No Measure)

10 REPS

– arm circles

– pass through

– invisible Fran

Weightlifting

Front Squat (60%/5,70%/5,(80%/5)4)

Metcon

Metcon (Time)

WOD

15-12-9

thruster 65/95

pull ups

rest 5 minutes

12-9-6

thrusters

pull ups

rest 3 min

9-6-3

thruster

pull ups

score: total time, include the rest

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