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07.22.2014

Main – CrossFit

Warm-up

3 Rounds:
6 Power Clean
6 Front Squat
6 Bent Over Row
20 Double Unders

Weightlifting

A): Front Squat (5 EMOM x 3:00 @ 60% )

B): Weighted Chin Ups (5 EMOM x 3:00 @ BW )

C): Clean (EMOM x 5:00 PCl + HCl + Cl @ 60%)

Metcon

CP-Battery

Metcon (Weight)

OTM x 14:00
odd- 2 Clusters 115/85#
even- 5 T2B

Skill

Shoulder Complex:
2-3×15 on all;
*Behind the neck shoulder press
*Powell Raise
* Prone lower trap raise
*Ext. Rot.
—————————————-
3 Rounds:
20 Reverse Hyper
20 GHD sit up

Zone 1

20-30:00
Zone 1
Row or Airdyne

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