140109 Thursday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes:
Mobility + 4-10:
Axle Squat Clean,
Sit-up,
Ring-row w/2s pause.

Strength/Skill Development

A1. : Front Squat (@ 30×1; 6-8 x 3)

A2 : 1-arm DB High-Pull ( @ 31X0; 8-12 x 2)

WOD

A. : Metcon (AMRAP – Reps)

2 Rounds of:

1 min Axle Squat Cleans (50-60% today’s best FSx8 NTE 115/70lbs)

1 min Rest

B. : Metcon (AMRAP – Reps)

1 min 10m Shuttle Runs (20m =1)

1 min Rest

C.: Metcon (AMRAP – Reps)

1 min Sit-ups

1 min Rest

D. : Metcon (Calories)

1 min Airdyne (cals)

1 min Rest before returning to A.
Combine reps/cals from each section for score at the end.

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