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12-5-19

CrossFit 5150 – CrossFit

Warm-up

Weightlifting

Front Squat (3×3)

start at 60% go up in weight each set

Metcon

Metcon (Time)

21-15-9

front rack lunges 95/65

AB cals

T2B

12-4-19

CrossFit 5150 – CrossFit

Warm-up

Metcon

Metcon (No Measure)

EMOM 14:

Odd: :10 HS hold against wall or freestanding hold

Even: 1x walk hands around box with knees or feet on the center of the box.

Metcon (Time)

Run 800m

50 Burpees

25 Thrusters (135/95)

Run 800m

            

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