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Tempo Deadlifts (9/20/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 alt. single leg floor touches
15 sec. side plank (each side)
15 sec. glute bridge hold

Finish with:
6 strict pull ups or 10 ring rows

Strength: Tempo Deadlift (every 1:00)
7×3 (30X0)

MetCon:
CrossFit:
For Time:
21-15-9
power snatches (115#/80#)
42-30-18
calorie bike

CrossFit Lean:
2×15 minute AMRAP
15/12 calorie ski/row
10 lateral burpee box jump overs
10 dual KB deadlifts (53#/35#)
*5 minute rest in between AMRAPs
Welded Athlete: 70#/53#