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041717

17
Apr

041717

CrossFit 285 – CrossFit

Warm-up

Squat warmup 2 (No Measure)

Row 500m (100m slow, 100m fast)

3 sets:

10 air squats

:30 air squat hold

10 light Russian KBS

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Back Squat (5@60%, 5@65%, 5@70%, 3×5@75%)

Metcon

Metcon (Time)

27-21-15-9:

Power Snatch, 75/55#

Wallballs, 20/14#

Calorie Row

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