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09.11.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5 Sots Press

4/4 Duck Walks

————————-

3 Tall Snatch

3 1st Pulls + High Hang Snatch

3 Hang Snatch

3 Snatch

Weightlifting

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

2): Deadlift (Work up to a 1rm; 10:00)

Metcon

3): Deadlift + Hang Power Clean + Front Squat + Thruster (E1:30 x 8 Rounds; 1 Dl + 1 HPCl + 1 FS + 1 THR)

*(start fairly light 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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