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Friday February 15, 2012

“Amanda” Demo WOD

http://media.crossfit.com/cf-video/CrossFit_WOD130130_Amanda_Heber_HD.mov 

Amanda in 4:34

http://www.youtube.com/watch?v=EcObCVg2guQ 

Kipping Dips

http://library.crossfit.com/free/video/CFJ_HyperFitCamp_KippingDip_Koslap.mp4

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STRENGTH

A) DeadLift 5@75%,5@80%, A.M.R.A.P.@85%

B) Hang Squat Snatch 3@63% 3@70% 3@77% 1@85% 1@93% 1@100-101%

 METCON

“Amanda”

9-7-5

Muscle Ups

Squat Snatch 135#/95#

OR

4 Rounds for Time:

5 Squat Snatch (@75% 1 RM)

12 Ring Dips ***SUB Bar Dips/Banded***

12 Pull Ups

 

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