FRIDAY WOD 4.12.19 – CrossFit Vital
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FRIDAY WOD 4.12.19

11
Apr

FRIDAY WOD 4.12.19

LIFT
Power Clean
25:00 to complete
3 x 5 @ 65%
3 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80-85%
2 x 1 @ 90%

spend time working on form while progressively working to a heavy last set. Take your time and rest as needed.

METCON
3 RFT
10 Hang Power Cleans 95/65
10 S2OH
20 Box Jump Over 24/20″
RX + 115/75
10:00 Cap
*This should be a fast burner style workout

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