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10/11/17

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Oct 11 2017

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 5 (No Measure)

3 Rounds of:

Crab walks

Bear crawls

Lateral leg swing

Weightlifting

Clean and Jerk (3 TnG)

Metcon

Metcon (AMRAP – Rounds)

OTM 12

Hang Squat Snatch+OHS+Squat Snatch
0-12 months- 70% (Technique Work)

Rx, 12-24 months- 74%

Rx Plus, 24+ month- 78%

Mobility

Smash your Quads, 5 minutes per side

Competitors Training

4 Rounds

E2M

4 Back Squat @ 75%

50 Ft Yolk

E2M

Pro Agility x 6 (this helps build your stretch shorten reflex and connective tissue)

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