CrossFit Florian

50 Central St - Norwood, MA 02062

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Friday

December 11, 2014 by Beau

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11520327326_38a437d5b7
The Holiday Party is TONIGHT!!!  7:30p @ The O.C.C.
 
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Bench Press
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Establish a 1RM
then 3×3 @ 75% 1RM *
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* 20 Weighted (anchored) Sit ups after each 3×3 set – use DBs to anchor feet
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Quick and Dirty
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AMRAP-12
In Teams of 2:
7 Burpees Over Erg
250m (strapless)
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1 works / 1 rest
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L2   Modified Burpees, Step Overs
T1   Heavy singles are ok.  No 1RM.  Step over Erg, no jumps.
T2/T3  Use adjusted bench for incline.  No flat bench.  Step over Erg, no jumps.  Skip Sit ups.
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15814903117_e6e600c88a

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50 Central St, Norwood Ma
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