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“CrossFit”

Test WOD

WU-(10:00)
4:00 – 100m Shuttles on 10 sec rest, or Row/AD 20 sec easy + 20 sec extra easy
+
2 sets, 6-8 reps
Sn RDL
Hang Sn
OHS

A. 1 HPS + 1 Sn – Every 45 sec on 45 sec x 10 sets
B. For Time:
20 Power Snatch (95#/65#)
30 OHS
50 DU’s
20 Power Clean
30 Thruster
40 DU’s
20 Floor Press
30 Back Squat
30 DU’s

 

Earlier Event: December 1
“Competition”
Later Event: December 2
“CrossFit”