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1/10/19

CrossFit A297 – CrossFit

Metcon (Time)

ECT

3 Rounds

600 m Row

12 x (2xDB) Deadlifts 70/53

21 x Box Jump 24/20

Metcon (Weight)

12 MIn Emom

0-3 Min 4 x Power Cleans

3-6 MIn 3 x Power Cleans

6-9 MIn 2 x Power Cleans

9-12 MIn 1 x Power Clean

*Increase weight each rep change*

Metcon (AMRAP – Rounds and Reps)

15 MIn Amrap

9 x Deadlift 155/105

12 x Hand Release Push Ups

15 x Box Jump 24/20

*The goal is to get 10-14 rounds, after each round look at your time to maintain your pace*

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