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Thursday 9/21/2017

20
Sep

Thursday 9/21/2017

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

Warm-up

Warm Up 200 Banded good mornings (No Measure)

2 rounds not for time

200 meter run

10 banded good mornings

10 band pull-aparts

10 band pass-throughs

10 side lunges (each leg)

Skill

3 Position Clean (Weight)

From the floor

below the knee

hang clean

Focus on hip extension and fast transition as you progress through the positions
18 min EOMOM

Metcon

AMRAP 12 CalA, KBS, HSC (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Cal Assault

30 KB Swings 53/35

15 Hang Squat Cleans 135/95

Rx+

KBS 70/53

Cleans 185/135

Intermediate

15 Cal Assault

30 KBS 35/26

15 95/65

Beginner

10 Cal Assault

30 KBS 26/18

15 Hang Power Cleans 65/45

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