01.21.2015

Main – CrossFit

Warm-up

15 Goblet Squats W/ Band

Then with an empty bar:

3 Clean Pull

3 Rack Deliveries

3 Hang Muscle Clean

3 Power Clean

3 Jerk

Weightlifting

A): Power Clean and Jerk (EMOM x 10:00; 2 PCl + J @ 50%+)

B): Deadlift (55/60/65/70/75% x 5+; E1M)

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00

A1) 20 Wall Ball

A2) DU

Strength Accessory

D): Metcon (Weight)

Swing – EMOM:

12-12-12-12-12 @124/88#

E): Reverse Hypers (3 x 30)

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