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653, Friday March 14th 2014

3/13/2014

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Optional WOD:

CrossFit Open  WOD 14.3

Lift:  Work up on Deadlifts

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Daily WOD:

Lift:  Snatches 3x1

WOD:  4 Rounds of:
Run 400,
1 Round of Cindy (5 pullups, 10 pushups, 15 air squats),
Rest 1 Minute
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Photos
  • Pricing
  • Classes
    • Memberships
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING