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07.16.2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:
5 KB Press
5 Split Jerk
10 Banded Pull Aparts
10 Ring/bar rows
:20 Hollow Body Hold
Move on after 8:00

Weightlifting

A): Split Jerk (55%x5; 65%x3; 75%x3; rest 2:00 )

Take from the floor.

B): Weighted Pull-ups (2 x 6; 1 x 6+; rest 1:30 )

Strict

Metcon

Metcon (Time)

5 Rounds For Time:
5 Strict T2B
7 C2B
9 Push Press 95/65#

Skill

*HSPU – 3x max reps
*Supine Ring/Bar Row – 5x max reps
*Handstand Hold – :20/:10 x 8

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