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07.18.2015

CrossFit Worthy – CrossFit

Warm-up

6x

3 Strict HSPU

3 Chin Ups

25 DU

Cap of 10:00

Metcon

0:00: Metcon (Time)

A)

For Time

21-15-9 reps of:

Power Clean 95/65

Thruster 95/65
*10:00 CAP

15:00: Metcon (AMRAP – Rounds and Reps)

B)

AMRAP 10:00 of:

“Cindy”

5 Pull Ups

10 Push Ups

15 Squats

30:00: Metcon (Time)

C)

For time:

30 Deadlifts 225/155 (40-50%)

30 Calorie Row

30 Burpees
*10:00 CAP

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