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14
09
2017

WOD 9.15.17

By admin 0

Workout of the Day 15 Sept 2017

Skill / Strength

Bench Press

10 mins to find a Heavy set of 5

drop to 50% and perform 3 sets of 20 sec AMRAP

With 1 min break between sets

MetCon / Work

Level 3

12 min AMRAP of:

6- Push Jerks 105/155

12- Toe 2 Bar

Cash out w/ 3min max Effort Calorie Row

Level 2

12 min AMRAP of:

6- Push Jerks 95/135

12- Weighted Knee Raises 10/25 db

Cash out w/ 3min max Effort Calorie Row

Level 1

12 min AMRAP of:

6- Push Jerks 65/95

12- Hanging Knee Raises

Cash out w/ 3min max Effort Calorie Row

Upcoming Events

Barbells for Boobs

When: 21 October 2017

Where: Max Kane Flowery Branch

What: Charity Event to support Breast Cancer

Who: EVERYONE!

Cost: Minimum Donation of $10 and a lot of SWEAT!

author: admin

Max Kane Health & Fitness

The Official Home of:

  • CrossFit Max Kane
  • Max Kane Barbell Club
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Located at:

4111 Commerce Street Suite 100
Flowery Branch GA 30542

 

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