CrossFit Florian

50 Central St - Norwood, MA 02062

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Wednesday

September 18, 2012 by Beau

Week 2
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Kirby
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Front Squat
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15 Airsquats
5 x bar
5 x 40%
5 x 50%
5 x 65%
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working sets
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5 x 80%
3 x 87.5%
2 x 95%
8-12 @ 65%
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L2   70%,  77.5%,  85% and  65%
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3 Rounds
Wall Balls 20/14
Ninja Roll ups to Box Jump  24/20
Rest 1 minute

1 minute at each station
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Dates for the Lurong Benchmark WODs have been posted on the NO Grain. If you are participating in the Challenge and can not make one of these dates – post to the No Grain, and arrange to complete the WOD with someone who is also having scheduling issues.
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If you are new to Florian, be sure you’re on our private “No Grain”  Facebook page. Your membership is incomplete without it!! Ask a coach how to get invited.
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Filed Under: Uncategorized

Comments

  1. Dallas says

    September 18, 2012 at 8:06 pm

    What’s going on back there Freddie? Birdcall?

    • Bill says

      September 18, 2012 at 8:26 pm

      He’s about to go HAM on a med ball. caw, caw, caw…

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