Black Dagger CrossFit
Tuesday 14 January 2014
Tuesday 14th January
Clean
Every 45 seconds for 15 minutes
1 x clean 1 x jerk
Strength
Bench press 9 sets of 3 at 65%
Accessory Work
4 x 5 weighted pull ups
4 x 10 hanging straight leg raise
Met Con
3 rounds for time
500m row
25 burpees
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