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12117

21
Jan

12117

J5 CrossFit – CrossFit

Weightlifting

1) barbell warm up

2) press and clean (sorts)

3) clean and jerk 75-80% rest 2 min 3×3

4) snatch grip deadlift 4x 3 @ 85%

5) group snatch

Metcon (Time)

team wod

teams of 2

3 rounds

15 toes 2 bar

12 box jumps

9 overhead squats 95/65

rest 2 min

then

9- 15- 21

power clean 145/ 85

hspu

rest 2 min

100 double unders

50 sit ups

40 pull ups

30 rout squats 145/85