11/18/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

Row 400 meters
10 burpee broad jumps
15 walking lunges
15 kettlebell swings
20 sit-ups

Weightlifting

Power Clean (3×3 – work up to power clean weight)

3 pull-ups between each set

Metcon

Metcon (Time)

30 Power Cleans (125,85#)
400 meter run
50 pull-ups
400 meter run
30 Power Cleans

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