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Sanctuary Sunday

CrossFit 5150 – CrossFit

Weightlifting

1 Sn. + 1 OHS

9 EMOM

(50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1

Metcon

Metcon (AMRAP – Rounds and Reps)

HOT MESS

AMRAP in 20 minutes

8 Hg. P. Cl. 135/95

12 Push ups

16 Lateral lunges 65/45

20 Cal. bike

11-16-19

CrossFit 5150 – CrossFit

Warm-up

Weightlifting

1clean pull + 1 power clean (3×3 @70 )

Metcon

Metcon (Time)

4 Rounds

Row 500m

5 Clean and jerk (225/155)

4 box jump (30/24)

3 legless rope climb
if you cant do legless then just do reg, rope climbs

            

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