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10.15.2014

Main – CrossFit

Warm-up

2 Rds:

4 Lunges

4 Goblet Squats

Snatch Warm-up

Dude Pull

Hang Muscle Snatch + Snatch Balance

Snatch Grip Pull

Snatch

Weightlifting

Snatch (5 x 1 @ 75%; Every :90 seconds)

Front Squat (3 x 3 @ 60%; Every :90 seconds )

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:00 @ 75%

10 Dead lift @ 30%

20 Air squats

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