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08/07/2017

Hammer CrossFIt – CrossFit

Back Squat NME (6 x 3@ 83%)

All reps done @ 3010 Tempo

2-3min rest btwn sets of the same lift.
EOMOM x6: 3 reps at 83%

*Use your test 1RM tempo back squat

**If you don’t have a tempo back squat take 90% of current 1RM

Back Squat (6 x 3 @ 83% )

EOMOM x6: 3 reps at 83%

*Use your test 1RM tempo back squat

**If you don’t have a tempo back squat take 90% of current 1RM

*Calculate (Total Volume = Weight x Sets x Reps)

Metcon (Time)

8 rounds for time:

100m run

7 RKBS 70/53

7 Burpee
15 min cap




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