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5.20.2013WODStrength Skill
A1) Back Squat 4x5 @ 90% of 5RM
A2) Ring Dips 4x10
MetCon
10 Rounds
3 Strict Pullups
5 HR Pushups
10 Jumping Lunges
Competition WOD
OHS position practice. Clean & rack behind the neck up to 90% of max
Back Squat 3 x 3 @ 85% of 1RM
be fast on the way up
Complete at 90% intensity
50 Wall balls (20/14 lbs to a 10’ target)
50 Chest-to-bar Pull-ups
50 One-legged squats, alternating
50 One-arm dumbbell snatches, alternating (50/70 lbs)
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Faction Strength & Conditioning, home of CrossFit Memphis is a CrossFit training facility located in Cordova, TN. We serve the greater Memphis area including Germantown, East Memphis, Cordova, Bartlett and Collierville. Our CrossFit group classes are designed to make you stronger, leaner and more athletic! Our certified coaches design the workouts and teach you the exercise technique you need to get a fun, safe and effective workout in under an hour. All you have to do is show up, we take care of the rest! For more information contact Doug Larson at
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7740A Trinity Rd., Suite 109, Cordova, TN 38018 - info@factionsc.com - 901.246.9451
























