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08/10/2017

Hammer CrossFIt – CrossFit

Back Squat NME (8 x 3 @ 70% )

All reps done @ 3010 Tempo

2-3min rest btwn sets of the same lift.
EMOM 8: 3 speed squats @ 75%

Back Squat (8×3 @ 70% )

EMOM 8: 3 speed squats @ 70%

Calculate: Total Volume = Weight x Sets x Reps

Ex:

100lbs x 24 reps = 2400lbs moved in 8 minutes

Metcon (12 Rounds for reps)

6 rounds, for reps

0:30 double unders

0:30 rest

0:30 wall balls

0:30 rest

Cash Out

Tabata Plank Hold




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