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122716 “the orange”

27
Dec

122716 “the orange”

J5 CrossFit – CrossFit

Warm-up

group bar bell warm up

Mobility

front rack mobility

trap mobility

1 : Power Clean

in 15 min

build to todays heavy power clean

2: Metcon (AMRAP – Rounds and Reps)

10 min amrap

Rx- silver

11 pull ups

7 hang squat cleans 135/95

7 shoulder to over head

135/95

Int- bronze

11 mod pull up / row

7 hang clean

105/75

7 sto

105/75

Rx+ gold

11 ctb

7 hang squat clean

155/105

7 sto

155/105

Extra Credit

please choose 2 of the following

Skill Practice

choose a movment you need work on

Conditioning

row 2000 m for time

Core

100 situp w weight on your chest