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04.24.2015

Announcements

Worthy Warriors In-House Competition & Fair-well BBQ this Saturday! First WOD starts at 10am! Sign up by Thursday!

CrossFit Worthy – CrossFit

Warm-up

4 rds:

7 Kb single leg deadlift

7 kb clean

7 Fr Squat

7 Push press

7 FR Lunge

Clean & Jerk Warm-up (B) (No Measure)

3 Shave & Receive

3 Pull Under

3 1st Pulls

3 Hang Power Clean

3 Hang Clean

3 Clean

3 Split Jerks

Weightlifting

1): Power Clean + Hang Clean + 2 Jerks (10×1 (1+1+2); @ 65%; 1:30 rest)

Metcon

2): Metcon (5 Rounds for reps)

3:00 on/1:00 off x 5Rds @ 80%

5 Deadlifts 115/80#

5 Thrusters

5 T2B

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