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4-12-2017

12
Apr

4-12-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

Weightlifting

Power Snatch (1 X 1)

15 minutes to establish a heavy single

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Scale 1:

65/35

125/65

155/90

AMRAP 175/100

Scale 2:

20 SNATCHES 45/25

20 SNATCHES 95/55

20 SNATCHES 115/75

AMRAP 125/90

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