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22
Dec

12/22/16

CrossFit 45 North – CrossFit

Warm-up

A1: Max Strict C2B or regular strict pull ups

A2:Strict HSPU work **See below**

3 sets of 10 seated DB presses. Then 2 wall walks or or 10-15 scaled strict HSPU broken up across 5 sets. or 15-20 strict HSPU broken up across 5 sets

Metcon

Metcon (AMRAP – Reps)

21 Min EMOM

Increase weight on the 2, 4th and 6th set

Min 1: 20 seconds max power cleans

Min 2: 20 seconds max Push Jerks

Min 3: 20 seconds max PC and PJ

Can’t drop the bar to consider it RX

record weights in comments

Post wod Mobility

sleeper stretch

calves

cobra

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