25/06/2018

Conditioning:

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For Distance:

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Your choice… Row or Run

45 Min for AMDAP

(As Much Distance As Possible)

* Please bring some form of time keeping if you choose Run.

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CrossFit Weightlifting:

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1) 3 Sets:

3 High hang Power Snatch +

1 Oh Squat

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2) Muscle Snatch

5-4-3-3-2

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3) High Hang Squat Snatch

3-2-2-2-1

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4) With remaining time:

Work up to a heavy 4 Rep Back squat

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