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16
Jan

1/16/17

CrossFit 45 North – CrossFit

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Weightlifting

Snatch – Every 90 seconds

(10 sets)

Sets 1 to 5 hang snatch – 2 reps linked building

Sets 6 to 10 – 1 rep at 80%

Hang Snatch (Every 90 seconds, 2 reps linked building)

Snatch (Every 90 seconds, 1 rep at 80% 5 sets)

Post wod Mobility

doorway stretch

forearms

Cobra

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