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12/6/17

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Dec 06 2017

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 3 (No Measure)

3 Rounds of:

Pass Throughs

Lateral Leg Swings

Deep Squats

Weightlifting

Snatch (Build to 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

1,2,3…

Front Squats @ 65%

After every round 4 Pull-ups + 4 Toes to Bar
Rx Plus- OHS @ 70%

Foundation Work

KB Front Rack Carry, trading off and on with a partner for 10 minutes

Competitors Training

Back Squats 6×5 @ 75%

4 Rounds

E1:30M (each movement starts on 1:30, so a round will take 4:30)

6 Weighted Pistols

3 Strict MU @ 75%

3 Split Jerks @ 70%

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