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4-20-2017

20
Apr

4-20-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC#2 (No Measure)

single file line,

down and back of:

jog,

butt kicks,

high knees,

power skips,

grapevines,

Frankenstein,

walking lunges,

bear crawl,

walking Plank,

Spider-Man Lunges,

knee tug skips

Weightlifting

Power Clean (1 x 3)

Five 2:30 Minute Rounds of:

3 Unbroken Power Cleans @ 80% 1RM, Climbing

[Scale 1]:

3 Unbroken Power Cleans @ 80% 1RM, Across

[Scale 2]:

3 Unbroken High Hang Power Cleans @ Moderate Weight, Climbing

Metcon

100 Burpee over bar (Time)

AFTER PARTY

* 12 Minute Time Cap

METCON (TIME)

100 Burpees over bar

[Scale 1]:

70 Burpees over bar

[Scale 2]:

70 Squat thrusts

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