140729 Tuesday

kenanDL

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 6-12:
Romanian Deadlift,
1-arm DB OH Carry,
Axle Front Squat,
T2B (Strict Rnd 1).

Strength Development

Hang Clean Complex #1 (Spend 12 Minutes building to a heavy complex. )

Hang Power Clean x 2 + FS x 1

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

8 Deadlifts (@ 70-80% of today’s best complex NTE 135/95lbs)

6 Hang Power Clean

4 Front Squats

24 Double Unders

Rest 2 Minutes before B.

B. : 1000m Row (Time)

Max Effort 1000m Row

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