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FRIDAY CrossFit WOD – 3.31.17

30
Mar

FRIDAY CrossFit WOD – 3.31.17

WARM UP
Clean & Jerk Progression

Then

3 Rounds (Bar)
Clean Complex

STRENGTH
15 Min to Find a 1 RM Max Complex:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk

WOD
0-6:00
Run 1K for time
(800 M + 200 M)

6:00 – ……
Death by Cleans and Box Jumps
EMOTM increase by 1 rep – 1,1,2,2,3,3,4,4,5,5….

Power Cleans (135, 95) Rx+ (155, 105)
Box Jumps (24, 20) Rx+ (30,24)

L2
(115/75/Scaled)

***Work to a minimum 10 min…if you get caught by the clock keep a 5,5 rep minimum through minute 16
***If you get through the 10s keep going!

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