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Monday 11/17/2014

Main – CrossFit Group WOD

Everyone be sure to give Coach Tom a round of applause for his insane effort at the Worlds Toughtest Mudder this past weekend in Vegas. He completed 8 laps totaling 40 miles of madness!

Today is week 2 of 6 for max effort monday. Try to add 5-10lbs to your 5rm Back Squat from last week.

KB Pushup/Rpws (No Measure)

Run / Row 400m

2 Rounds

20 KB

15 Push ups

10 Ring Rows

Back Squat (5×5)

Metcon (AMRAP – Rounds and Reps)

WOD:

18 min AMRAP / Teams of 2, 1 partner works at a time.

5 Front Squats

10 Shoulder to Overhead

10 Burpees

Rx 115/75

P 75-95/45-65

F Dumbells/Box Burpees

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