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1-13-2019

South Slope CrossFit – CrossFit

CONDITIONING

EMOM x 24

Alternating

A: 200/150 Meter Row

Goal = Neutral split

B: Bodyweight Bench Press (Weight NTE 70% 1RM)

Goal = Max Quality Reps

C: 30′ Dumbbell on Shoulder Walking Lunge

Goal = Heaviest weight for quality. (Work time NTE :30)

Row, 200/150m (Time)

Record average row time

Bench Press, Bodyweight / 70% (Varied)

Record total bench press reps accumulated

Kettlebell Front Rack Walking Lunge (8 x 30′)

Record weight used for walking lunges.

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