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Friday 11/10/2017

9
Nov

Friday 11/10/2017

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Skill

Clean (12min EOMOM 3 Squat Cleans)

Drop the bar between each rep and rest 10 seconds.

Build to a heavy 3 for the day

Metcon

CrossFit Games Open 13.1 clean varation (AMRAP – Rounds and Reps)

17-minute AMRAP of:

40 Burpees to a 6″ target

30 Clean and Jerks 95/65

30 Burpees to a 6″ target

30 Clean and Jerks 135/95

20 Burpees to a 6″ target

30 Clean and Jerks 185/105

10 Burpees to a 6″ target

AMRAP Clean and Jerks 205/115

Intermediate

40 Burpees

30 Clean and Jerks 65/45

30 Burpees

30 Clean and Jerks 95/65

20 Burpees

30 Clean and Jerks 135/95

10 Burpees

AMRAP Clean and Jerks 185/105

Beginner

40 Burpees to a bench

30 Clean and Jerks 45/35

30 Burpees to a bench

30 Clean and Jerks 65/45

20 Burpees to a bench

30 Clean and Jerks 95/65

10 Burpees to a bench

AMRAP Clean and Jerks 135/95

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