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5
Jan

1/5/17

CrossFit 45 North – CrossFit

Metcon

Metcon (Time)

these are squat cleans

15 Bar facing burpees

185lbs/135lbs clean and jerks, 5 reps

12 Bar facing burpees

185lbs/135lbs clean and jerks, 4 reps

9 Bar facing burpees

185lbs/135lbs clean and jerks, 3 reps

Weightlifting

Power Clean and Jerk Cycling (6 sets x max reps each set)

EMOM for 6 minutes

Max Reps in 20 seconds at max load

To consider RX – do not drop the bar
Record total number of reps (don’t worry about that it says “1 set x max reps” – just record the reps and the weight)

Post wod Mobility

pigeon

cobra

banded shoulder stretch

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