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NOVEMBER 2012

11/29/2012 SUNS OUT GUNS OUT ***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)*** CFS WOD - Friday 30NOV2012 STRENGTH: Shoulder Press Wendler Cycle - Week 3 *Use 90% of 1RM for calculations 75% x 5 85% x 3 95% x 1+ **Sets are performed every 2 minutes METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT.COM*** 5 Front Squats 25 Pull Ups 4 Front Squats 20 Pull Ups 3 Front Squats 15 Pull Ups 2 Front Squats 10 Pull Ups 1 Front Squat 5 Pull Ups *Racks are not allowed, bar must come from the ground **CrossFit.com recommends 65% of 1RM Front Squat ***Post loads and times Posted on 11/29/2012 at 06:37 PM in CFHQ, FRONT SQUAT, PULL UPS, SHOULDER PRESS, WENDLER CYCLE | Permalink

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