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Friday 4055

Published on October 23, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Back Squat (5/3/1 @ 80/85/90-95%)

This week we are going to record just your heaviest lift! Remember this is not a max, we are just working up to a heavy single for the day!!

WOD

Metcon (Time)

50-40-30-20-10 Dubz

21-18-15-12-9

OHS 95/65#

HR Push ups

Cool Down/Stretch