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1/11/19

CrossFit A297 – CrossFit

Squat Clean

1×3 @ 75-80%

2×2 @ 80-85%

3×1 @ 85-90%

Metcon (Time)

ECT

4 Rounds

300 m Run

10 x Burpee on a plate Pull Up

14 x Overhead Walking Lunges w/ Plate 45/25

20 x Bicep Curl ( use barbell)

Cash Out:

Team of 2 (Alternate rounds w/ Partner)

3 Rounds Each

200 m Farmers Carry 53/35

20 x Air Squats

Metcon (AMRAP – Rounds and Reps)

12 MIn Amrap

200 m Run

50 x Double Unders

25 x Handstand Push Ups

50 x Double Unders

Metcon (Time)

Extra Credit

30 x DB Snatch 45/35

15 x Ring Muscle Ups

20 x Db Snatch 70/45

10 x Ring Muscle Ups

10 x DB Snatch 100/70

5 x Ring Muscle Ups

*Open weights*

50/35

60/40

70/45

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