11/18/14

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Main – CrossFit

Weightlifting

Power Snatch (3×1 at 85% 3×1 at 90% 3×1 at 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

50 Air Squats

50 Double-Unders

40 Box Jumps, 24/20

40 T2B

30 C2B Pull-Ups

30 Bar Facing Burpees

20 Cleans, 145/100

20 Jerks, 145/100

10 Ground to Overhead, 145/100

10 Ring Muscle-Ups

Scaled:

Replace Ring MU with Bar MU or C2B or Pull-ups

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