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September 2, 2014

[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder that today we have weightlifting at 5:30PM! CrossFit classes are 4:45PM and 6:30PM[/creativ_alertbox]

Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you are using a band perform 8 sets at max effort with a slow and controlled descent.

WOD

AMRAP in 12 Minutes

20 Wall Ball Shots 20/14lbs 10/9′
20 Dumbbell Front Rack Walking Lunge Steps 45/30lbs
200M Run

Workout Notes: Scale wall ball shots by height first and weight second. Make sure you are doing your best to get as deep into your squat as you are able. Don’t short your squats as the workout continues!  Hold the dumbbell below your chin at shoulder level.  Keep your torso vertical and fight to keep your back from rounding under fatigue!

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