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7/8/2016

7
Jul

7/8/2016

Midcoast CrossFit – CrossFit

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Clean and Jerk Complex (OLY) (1-1-1-1)

2 Squat Cleans and 1 Jerk
Each set =2 squat cleans and 1 jerk ….

Metcon (Time)

5 rounds:

1 bear complex (95/65)(115/85)(135/95)

5 T2B (assisted)(

5 pull-ups (assisted)(pull-up)(C2B)

10 cal row

Metcon (Time)

RECOVERY OPTION

5 rounds:

5 KB Swings (L1 35/26) (RX 53/35)

5 Goblet Squats

5 AbMat Situps

5 Jumping Pull-Ups

10 Cal Row

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