Black Dagger CrossFit
Monday 19 May 2014
Tuesday 20th May
Warm up
Mobilise as necessary
250m row
Then two rounds of
10 inch worm
30 second nose-to-wall handstand hold
Strength
9x3 strict press at 65%
Metcon
Nancy
5 rounds for time
400m run
15 overhead squat 42.5/30
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