Black Dagger CrossFit
Sunday 24 November 2013
Tuesday 26th November
Jerk
Work to a 1RM Jerk
Strength
Bench press 9 sets of 3 at 65% (3 sets wide, 3 narrow, 3 normal)
Accessory Work
4 x max reps strict pull-ups
4 x max reps strict handstand press ups
Met Con
For time
Run 5km
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