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Benchmark WoD for November 4th, 2013

Day 42 of the CFD Burpee Challenge

MOB: On your own, Shoulders and Wrists for front rack and snatch

WoD: “CFD Total” For Total Load (starts 15 minutes after class)

15’ To Find 1RM Snatch (no press out) (Power or squat is fine)
15’ to Find 1RM Clean and Jerk (Power or squat is fine)
15’ to Find 1RM Bench Press

Score = total of all three maximal lifts

MOB: Roll Posterior, Lax Shoulders/Chest

Coach’s Corner: CrossFitter Advantage peeps, you can count the first two lifts tonight as part of your Final Exam at 7:30p.

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