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October 9, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) 100 m Run
2) :30-:45 DB Sumo DL Pulses
3) 10-15 Banded Hollow PullDown

WOD:
100-200-300-400-500m
Run 5-10-15-20-25
DB Cleans (50/35)
Pull-ups
*20min Cap*

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Banded Hollow PullDown
2) 10-15 Scap Push-ups
3) 8-12 Low Hang Muscle Clean

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5 RM – Go get a PR!

WOD:
12min AMRAP
3,6,9,12…
T2B
DB Clean (50/35)
100m Run