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Bench / DL and Toe 2 Bar

By 10/29/2010No Comments

Remember we are closed this Saturday due to the Olympic Weightlifting Cert.  All members are welcomed to train at The Playground Gym / CrossFit Fort Lauderdale for the 9am Saturday class.  We are also hosting our Saturday night Halloween Party / Dodgeball Game at 730pm.   Check out CrossFit Ft Lauderdale .com for details.

:startwod:

Warm Up

2 Rounds

10 Push Ups

10 Air Squats

Run 100 Meters

Strength Work

Perform 2 or 3 Warm Up sets of 5 – 10 reps

Bench Press 5-5-5-5-5

Conditioning Work

AMRAP in 15 minutes
5 Dead Lifts 315M/225W
10 Toe to Bar

:endwod:

Steven