Black Dagger CrossFit
Tuesday 19 November 2013
Tuesday 19th November
Jerk
OMEM 7 minutes
1 x Jerk
Strength
Strict Press 9 sets of 3 at 65%
Accessory Work
4 x 5 weighted pull up
4 x 10 hollow rocks
Met Con
'Chelsea'
OMEM for 30 minutes
5 Pull ups
10 Push ups
15 Air squats
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