Friday September 12 STRENGTH Back squats x5 @ 50% x3 @ 60% x2 - TopicsExpress

Friday September 12 STRENGTH Back squats x5 @ 50% x3 @ 60% x2 @ 70% x1 @ 75% x1 @ 80% x1 @ 85% xAMAP @ 90% *Rest 1:30 between sets SKILL 3 rounds not for time of: 15 y overhead walking lunge (45/25) 7 hand-release push-ups 5 strict chin-ups 3 plyo push-ups METCON CrossFit Games Open 14.4 AMRAP 14 60 Row (calories)s 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups -- Express For time: Run, 400 m Then, 3 rounds for time of: 30 calorie row 20 goblet squats (1.5/1) 1 rope climb Then, Run, 400 m *post total time to complete

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