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Strength/Skill:

 

20 Rep Backsquat - add 5-10lbs from last week

This is one set.  The goal is for every rep to look the same.  Don't forget fundamentals due to the bar being on your back for a longer time period. 

Metcon:

"Nancy"
5 Rounds:
400m Run
15 OHS 95/65

Before you go:

3x6 barbell row HEAVY
3x15 Glute Ham Situps

*Special congrats to Coach Damon for attending his Crossfit Level One in Cookeville this last weekend! Keep kicking ass and making us proud!*