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240 Boston Street, Topsfield, MA 01983 Send text to: 978.767.0315 info@gymcorecrossfit.com

WEDNESDAY SEPTEMBER 14, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
25 MIN. CAP:
1RM CLEAN & JERK (SPLIT)

WOD
4 ROUNDS, EVERY 2 MINS:
12 BENTOVER ROWS 95/65 (RX+ 115/80)
12 SUMO DEADLIFT HIGH PULLS

AFTERMATH
30-50 CHEST TO BAR PUSHUPS ON BARBELL (ON FLOOR)
*USE 25 PLATES OR BIGGER (NO 10s OR 15s)
SHARE BARS AS DESIRED AND USE KNEES AS NEEDED TO ACHIEVE
CHEST CONTACT TO BAR

COOL DOWN

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