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11
May

5/11/16

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Accumulate 2 min in L sit hold

Metcon

Metcon (Time)

Row 1200 meters

10 Bar MU (scale with 50 Hollow Rocks)

30 American KB Swings 53/35

40 Hang Power Cleans 115/75

50 Pullups

RX+

Row 1200 meters

20 Bar MU

30 American KB Swings 53/35

40 Hang Power Cleans 125/85

50 Pullups

Cash out (not included in time):

3 sets x 10 reps hip extensions with 35lb plate

Post wod Mobility

Cobra

Forearms

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