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December 2, 2014



6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be light.  Remember to practice setting your back as you address the bar and lifting your legs by hingeing at the hips.  Maintain your posture as you increase the weight and work up to a moderate load.


AMRAP in 12 Minutes

15 Kettlebell Swings 24/16kg
15 Box Jumps 24/20″

Workout notes: A simple and classic CrossFit pairing.  Both of these movements are ones that you will most likely want to complete in large sets.  If you can ransition right to the box jumps following the swings remember that you can rest on top of the box as you reach full extension.  Setting your pace in that manner can give you a good rhythm and help to keep you moving.


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