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TFR CrossFit Monday 5/18/15


TFR CrossFit Monday 5/18/15

What a great time we had at 2015 Atlantic Regionals! The athletes were amazing, we definitely have some work to do TFR CrossFit!

Monday Wod

Part A
12 min EMOM

Odd Minute: 5 reps of Bench Press
Even Minute : 5 Strict Pull Ups

Partner up: First person goes at :00 2nd person goes at :30 so that they can spot each other and share benches.

*If you do not have Strict Pullups use enough band assistance that the 5 Reps will be doable but challenging.

Part B

10 Min AMRAP of:

5 Ring Rows
9 Burpees
12 KB Deadlifts (70/53 lbs)


atlantic regionals