LBNC – Day 46
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Benchmark #3
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Strict Pull ups
1 Max Effort Attempt
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L2 Kipping Pull ups
L3 Banded Pull ups (kip or strict), Ring Rows
T1 Same
T2/T3 No Kipping, 3 sets of 5
Rick & Morty
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Establish a Heavy Complex
1 Hang Squat Clean
2 Front Squats
1 Jerk (athletes choice)
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L2 Hang Pw Clean
T1 Same
T2/T3 Moderate Wt, Hang Pw Clean, FS @or above parallel
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LBNC News
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Today is the last day to take your After Pics and Weigh / Measure out.
Benchmarks may be made up through Sunday’s Open Gym
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Participants wishing to be considered for one of the LBNC prizes must submit their Final Spreadsheets, Measurements, Weight and Pics by the end of Tuesday 2/20. Forward to Beau@crossfitflorian.com. Before /After Pics must be submitted to be considered but won’t be shared without your consent.
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