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FRIDAY CrossFit WOD 5.12.17

11
May

FRIDAY CrossFit WOD 5.12.17

STRENGTH
12 Total Minutes (8 Total Lifts)

Snatch Ladder – Every 90 seconds:

– increasing by 10 pounds Men / 5 pounds women
– buy-in every Round with 25 Double Unders
– Rx Starting weights #115,75 Rx+ starting weights 135,95#

***Rules. As many attempts in that 90 seconds window after the 35 Double unders have been completed. It can be any type of snatch (power, squat, split).
***If an athlete cannot continue because they fail before the 10 minute mark, the athlete will continue but at the last weight they successfully completed.

WOD
3 Rounds – 5 minutes each Round:

400 Meter Run
20 OH Squats 95,65#
Max Ring Muscle-ups with the remaining time

**begin a New round every 5 minutes
**Minute 0, 5, 10
**Muscle-up Scale Down Jumping Muscle-ups, or 5 C2B Pull-ups + 5 Dips

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