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07.20.2015

CrossFit Worthy – CrossFit

Warm-up

10 Goblet Squats

10 Snatch Press Unders

10 Duck Walks

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3 High Hang Muscle Snatch

3 Snatch Balance

3 1st Pulls + High Hang Snatch

3 Snatch

Weightlifting

1): Hang Snatch + Snatch (5x(1+1); @ 80%; 2:00 Rest)

2): Back Squat (8×4; @72.5%; 1:30 Rest)

Metcon

3): Metcon (AMRAP – Reps)

AMRAP in 10:00

A1: 20 Wall Ball

A2: Pull Ups (score)

A3: Low Box Jump 12/8″ (score)

Strength Accessory

Swing – EMOM:

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

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