CrossFit Florian

50 Central St - Norwood, MA 02062

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Thursday 4.20.17

April 19, 2017 by Beau

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LBNC Benchmark #3A
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0:00 – 10:00
1 Mile Run
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Document mile time. Rest in the remaining time. Depending on your scaling option Rx, L2, L3 – begin #3B @ 10, 13 or 16 minutes.
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LBNC Benchmark #3B
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AMRAP-7
10 Deadlifts 185/135
10 Burpee Pull ups

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L2   0:00 – 13:00  /  13:00 – 20:00  /  135/95
L3   
0:00 – 16:00  /  16:00 – 23:00  /  115/75
T1    Same
T2/T3  Row 2k option,  AMRAP -7  [7 Cal AB & 7 WBs @ or above parallel]

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Front Squat Strength Cycle
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Wendler starts Monday (4/24) – you will need an accurate 1RM or heavy 5 (see the members page for details)

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Filed Under: Uncategorized

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

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