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04.11.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5 HSPU

10 Ring Rows

20 DU

Weightlifting

1): Push Press (7-7-7-7-7; Build to the heaviest 7; rest 2:00)

2): Weighted Chin Ups (7-7-7-7-7; Build to the heaviest 7; rest 2:00)

Metcon

3): Metcon (AMRAP – Reps)

Partner AMRAP in 9:00

Manmakers – You choose weight
*With DBs in hands, drop into a push up on the DBs, push into the top of push up position, and perform a 1 arm row per hand where the elbow travels much higher than the back. Then pull legs in and perform a squat clean thruster with DBs to complete one rep.

Strength Accessory

*Swing – EMOM:

12-12-12-12-12 @124/88#

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