11.3.16

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

Run 400 M

ROM Drills

5 Rounds of Cindy

Strict Pull Ups

Weighted Pull Ups

Jump Squats

Bench Press (3 Rep Max)

Bench Press (Establish 3 Rep Max)

Metcon (Time)

12-9-6

Bench press @ 70%

Rope Climbs

Run 200 Meters between Rounds

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