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08.28.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5 Snatch Grip Sots Press

4/4 Duck Walks

————————-

3 Tall Snatch

3 1st Pulls + High Hang Snatch

3 Hang Snatch

3 Snatch

Weightlifting

1): 3 Position Snatch (Work up to a max for the complex; 10:00)

High Hang, Hang, & Floor

2): Deadlift (Work up to a 2rm; 10:00)

Metcon

3): Power Clean + Push Jerk (EMOM x 10:00; 3 PCl + PJ)

*(start at 40% and try to add)

Strength Accessory

You have 15:00 to get through:

*MU Transitions: 10

*Ring Support – :20/: 10 x 8

*Ring Bottom – :20/: 10 x 8

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