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04.18.2015

CrossFit Worthy – CrossFit

Warm-up

3x

7 HSPU

12 Ring Rows

25 DU

Weightlifting

1): Push Press (5-5-5-5-5; Build to the heaviest 5; rest 2:00)

2): Weighted Chin Ups (5-5-5-5-5; Build to the heaviest 5; rest 2:00)

Metcon

3): Metcon (AMRAP – Reps)

Partner AMRAP in 9:00

Womanmakers – You choose weight
*With one KB perform a Clean > Front Squat > Snatch > OHS. The four movements on one side is one rep. One partner works at a time.

Strength Accessory

*Swing – EMOM:

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

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