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07.13.2015

CrossFit Worthy – CrossFit

Warm-up

10 Goblet Squats w/ band

——————————–

3 Shave & Receive

3 Pull Unders

3 Clean First Pulls + High Hang Clean

3 Clean

3 Split Jerk

Weightlifting

1): Power Clean + Jerk (5×3(1+1); @ 75%; 2:00 Rest)

2): Front Squat (8×5; @65%; 1:00 Rest)

Metcon

3): Metcon (AMRAP – Reps)

AMRAP in12:00

A1: 15 Burpee

A2: Pull Ups (score)

A3: Kb/Db Thruster (Light) (score)

Strength Accessory

Swing – EMOM:

8-8-8-8-8 @124/88#

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