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“Every great story happened when someone decided not to give up.” — Spryte Loriano

CrossFit First Creek – CrossFit

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Weightlifting

Deadlift (5×4+ @75% )

12 minute time clock.

5 sets of 4 reps @75%

Max reps on last set, but no more than 8. If you’re able to hit 8 reps based off your percentage, add 10/5 lbs to your estimated 1rm percentage next week.

Metcon

Metcon (Time)

7 Rounds:

7 American Swings (53/35)

7 Handstand push-ups
RX+ 70/53# KB, Strict HSPU

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