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12.17.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Pull

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Clean and Jerk (Heavy Single; 3x[2+1]; @ 70%; E2:00)

B): Front Squat (65/75/85% x 3+; 1:30 rest)

C): Speed Deadlift (9×1; @ 70%; E:30)

Metcon

D): Metcon (Time)

5 Rounds:

3 Clusters 135/95#

10 Burpees

Accessory

Metcon (Time)

Run through quickly

3x

Ring Rows – 10

GHD Sit ups – 15

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