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CROSSFIT

WU

-1’ Machine

-10 Shoulder taps

- 5 Push ups

-20m toe touches

-20m bear crawl

-5 Empty bar power clean and jerk

-5 Empty bar bench press

STRENGTH

A.

Every 90” x5 sets

4 - 4 - 3 - 3 - 1

- Bench press

B.

Every 90” x5 sets

3 - 3 - 2 - 2 - 1

- C&J

C.

Every 30” x10sets

- 1 Power clean and jerk (90% of total weight)

CONDITIONING

4x

Every 30” Max reps / 15” rest

- Hang power Clean

- Bend over rows


* 1’ Rest


4x

Every 30” Max reps / 15” Rest

- Pull ups (Ring rows)

- DB biceps Curls


* 1’ Rest


4x

Every 30” Max reps / 15” Rest

- DB bench press

- HSPU(Inchworm to push up)


* 1’ Rest


4x

Every 30” Max reps / 15” Rest

- Barbell upright rows

- KB Swing


* You will stay in every station for 4 rounds completed then go to the next one

* Your score is the total score

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