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Friday 13th October 2017

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CrossFit Western Front – CrossFit

Weightlifting

Back Squat (6×5)

70%

Metcon

WOD: Metcon (Time)

4 Rounds for time

21 Wallballs

9 Power Cleans

*20/14lb ball to 10/9ft target.

*50/35kg bar
RXD+ = 30/20lb ball to 9ft target.

60/40kg bar

Fitness = 14/10lb ball to 9ft target.

choose a bar weight that you can do for 9 straight.

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