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Friday WOD

FRIDAY CROSSFIT 02/08/19

SPORT:

A. Deadlift (5 x 5 @ 70% )
2″ Deficit
60 sec rest between sets eccentric slower than concentric

B. CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

GRIND:

A. Romanian Deadlift (RDL) (5 x 5 @ 4010)
Deadlift with very little bend in the knees. Focus on pushing hips back and keeping the bar as close to the body as possible throughout the lift.

B. In 14 minutes:

60/48 calorie row

in remaining time:

AMRAP:

20 hanging knee raises or ab mat sit-ups
20 wall-ball shots
20 ground to overhead with a plate

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