Black Dagger CrossFit
Wednesday 18 December 2013
Thursday 19th December
Jerk
OMEM for 6 mins
2 x push jerk 1 x split jerk
Strength
Front squat with 2 second pause in the hole 12 sets of 2 at 80%
Sumo deadlift 6 sets of 1 at 65%
Met Con
For time
21-15-9
Calorie row
Thrusters 45/30
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