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CrossFit WOD, May 2, 2017

05/02/2017

ZONE Strength & Skill
10 min (Weight)
Find heaviest 200ft DB Farmers Walk + 5 DB Power Clean and Jerks every 50ft

Fitness & Performance Strength/Skill
3 position clean (Weight)
Floor, Hang below knee, Hang above knee
Split Jerk (10 min to Find Max 3 Position Clean and Jerk)

ZONE WOD
Metcon (AMRAP – Reps)
12 min AMRAP
10 KB Swings
15 Burpees
60 Single Unders

Fitness WOD
Metcon (AMRAP – Reps)
12 min AMRAP
10 Power Cleans (115/75)
15 Bar Facing Burpees
20 DU’s

Performance WOD
Metcon (AMRAP – Reps)
12 min AMRAP
10 Power Cleans (135/95)
15 Bar Facing Burpees
30 DU’s

Rx+ = 155/105

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