140227 Thursday

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1625648_10152215749036085_1315745416_n

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
Front Squat,
1-arm DB Press,
T2B,
Box Jump (Step-down Rnd 1).

Strength/Skill Development

A1. : BTN Press (@ 2111; 3-6 x 4. Rest 30s)

A2. : Russian Kettlebell Swing ( x 7-12 x 4. Rest 90s. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

10, 8, 6, 4, 2
Power Clean (60-70% multi rep max NTE 135/95lbs)

Box Jump (NTE 24/20″)

Rest exactly 2 minutes before cash out.

25 Burpees (Time)

for time.

Ensure hips are fully extended during each rep.

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