FRIDAY

Posted on Updated on

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photo courtesy of crossfit.com

STRENGTH
Deadlift OTM
8×3 @50% of last weeks weight, goal is speed here

METCON
“Workout 14.4”
(14 minute AMRAP:)
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

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