5.26.16

 In W.O.D.


CrossFit Mayday – CrossFit

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Warm-up

Row 500 m

20 Slam Balls 20/14

5 spealer stretches

Bench Press (7-5-5-2-2-1)

15 min to establish 1 RM
then-

50 bench Press @ 50% 1RM

25 Ring Dips

25 Wide stance Push ups

Metcon (Time)

Born Free

21-15-9

Thrusters 95/65

Chest to Bar Pull UPs

then

15-12-19

Burpee Box Jumps

Squat Cleans

Finisher

Time Permitting

200 Sit Ups

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