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Old 04-08-2011, 08:35 AM   #1
Joe Pence
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Join Date: Jan 2008
Location: Macomb  IL
Posts: 8
Joe's Workout Log

Straight Crossfit here. No attempting to add extra strength. I am also trying to do my own crossfit cycle so most of this won't be from the mainsite or any other site.

Day 1
Warm-Up -- CF warm up 2 x 10
bike 10 miles (33:10)
Extra: MWOD

Day 2
Warm-Up -- CF Warm-up 2 x 10
Pull-Up x 10
Squat 275 x 5
5 Rounds (19:18)
Extra: Single leg Squat 2 x 10, MWOD

Day 3
Warm-up -- Cf Warmup 2 x 10
Run 400
DB Push Jerk 45lbs x 15
20 Sit ups
AMRAP in 20 (5 rounds + 400m)

Day 4
Off
Recovery: 1 hr massage

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