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12.27.2014

Main – CrossFit

Warm-up

Snatch Warm-up (A) (No Measure)

8 High Hang Power Snatch (HHPSn)

8 Hang Power Snatch (HPSn)

8 Snatch 1st Pull (Sn1)

8 Power Snatch (PSn) + Snatch Balance (SNB)

Weightlifting

A): Snatch (10:00 to build to a Heavy Single)

B): Clean and Jerk (10:00 to build to a Heavy Single)

Metcon

Metcon (Weight)

EMOM x 20:00

odd – 5-7 Thrusters

165/115 – 135/95 – 115/75 – 95/55

even – 5 Burpees
*If you cannot sustain your rep count of thrusters, drop your weight

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