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10.18.2014

Main – CrossFit

Warm-up

Take 10-15:00 to get some reps on each movement and get set up. This is a long piece, so you ideally you should be physically “warm” (sweaty) and neurologically ready for each movement (tried a few reps of everything).

Metcon

0:00: Metcon (Time)

For time:

100 double-unders

50 kettlebell swings (A) 53/35

25 thrusters 95/65
Choose weights that allow you to finish in less than 10:00

15:00: Metcon (Time)

2 rounds:

10 Front Squats 205/145 (no rack)

10 burpee Pull Ups
Pick a weight that allows you to finish the squats in 1-2 sets.

If you can’t do pull ups, sub in burpee jumping pull ups.

35:00: Metcon (Time)

For time:

30 power snatch 95/65
Choose a weight that allows you to finish under 5:00.

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