Black Dagger CrossFit
Wednesday 9 October 2013
Thursday 10th October
Clean
8 min OMEM
2 x Power Cleans
Strength
Box Squat 12 sets of 2 reps at 80%
Deadlift 6 sets of 1 at 65%
Accessory Work
4 x 4 Good Mornings
4 x 10 Banded Kettlebell Swings
Met Con
6 rounds for time
500m row
25 Burpees
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