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11.7.2015

CrossFit Worthy – CrossFit

Warm-up

(No Measure)

2x

5 Hang Snatch W/bar

5 Burpees Over Bar

+

2x

5 Power Clean W/bar

10 Ring Rows/Pull Ups

+

2x

5 Box Jump Overs

10 Wall Ball

Metcon

Three Wise Men

Jeremy – Three Wise Men (AMRAP – Rounds and Reps)

AMRAP in 4:00:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell
Rest 2:00

Ben – Three Wise Men (AMRAP – Rounds and Reps)

AMRAP in 4:00 of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups
Rest 2:00

Beau – Three Wise Men (AMRAP – Rounds and Reps)

AMRAP in 4:00 of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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