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Friday 4110

Published on December 18, 2015, by in WOD.

CrossFit Bellevue – CrossFit

Happy Friday!

Lots of barbell work this week. Work up to a heavy deadlift then enjoy the “body weight bonanza.”

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Deadlift (5/3/1)

Record your heaviest lift.

WOD

Metcon (Time)

“Body Weight Bonanza”

3 RFT:

20 PUSH UPS

30 AIR SQUATS

20 SIT UPS

15 WIDE GRIP PUSHUPS

10 LUNGES (each leg)

20 FLUTTER KICKS (4 count)

10 DIAMOND PUSHUPS

10 GLUTE BRIDGES

30 SECOND PLANK

Cool Down/Stretch