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Saturday, November 23rd

CrossFit

Power Clean Technique

7 Sets:

3-Position Clean:

1 High Hang Power Clean (high thigh)

1 Hang Power Clean (knees)

1 Power Clean (floor)


WOD

In Teams of 2

AMRAP in 14:00

8 Handstand Push Ups

12 Hang Power Cleans 135/95

16 Box Jump Overs 24/20”

20 Deadlifts 135/95


SWEATFEST

In 20:00 Complete:

7 Rounds of:

5 Devil Presses

10 DB Push Press

15 Sit Ups


Then with remaining time…

Row 250m

10 Burpees over rower

15 Flutter Kicks with DB overhead 




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