CrossFit Florian

50 Central St - Norwood, MA 02062

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Monday 10.19.15

October 18, 2015 by Beau

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Boston Firefighter’s 10K Road Race  – 1st Place Gym Division
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Back Squat
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Warm up Sets
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
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Working Sets
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%
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Cash Out
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EMOM-10

Cal Row 12/9
150m Sprint
odd/even
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@ the end of the EMOM, there will be a 3 Wall Climb penalty for each minute you fall off pace
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L2   :30 sprint to set Cals on ERG,  100m
T1    Same
T2/T3  Squats @ or above parallel,  5 x 55, 65, 75%,  [:30 Row/Bike :30 Rest]
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Fall LBNC Details
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Details are below. Please post all question on the LBNC tread on the Sunday Paleo Dinner Page
HERE
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2015 Golden Spatula recipients – Fat Dennis and Tay Tay
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Filed Under: Uncategorized

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

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50 Central St, Norwood Ma
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