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01.12.2015

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch Pull

5 Dude Pull

5 Hang Muscle Snatch

5 Snatch Balance

5 Snatch

Weightlifting

A): Snatch (Build up to a 1rm; 15:00)

B): Front Squat (Build up to a 1rm; 15:00)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Strength Accessory

D): Metcon (Weight)

*Swing – EMOM: 10-10-10-10-10 @124/88#

*Rev. Hyp – 3×30

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