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CrossFit Montreal- July 20th 2012
Friday, July 20, 2012

Option 1

For time:
30 GHD sit-ups
225/155 lbDeadlift, 30 reps
30 Double-unders
95/65 lb Overhead squat, 30 reps
30 Pull-ups

Option 2

BB Gymnastics

7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.


1a) 10X2  Deadlifts @ 75%  – rest 60 sec.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.


4 rounds for total working time of:

Run 400m
20 Pullups

*Rest 1:1 between each round.

Option 3

3 rounds for time

400m run

21 KB Swings 24/20

12 Ring Dips

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