01/20/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400m run
400m row
15 air squats
15 push-ups
10 pull-ups

Weightlifting

Squat Clean and Jerk (work up to heavy single )

Metcon

Metcon (Time)

1000m row
then……
5, 4, 3, 2, 1
Clean & Jerk (135,95) Adv (155, 105)
Pull-ups/dips, Adv Muscle-ups
Box Jumps (24,20) Adv (30,24)
then……..
650m Run

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