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July 23, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Calorie Row

10 Push-Ups

3 Rounds

20 Air Squats

5 Inchworms Video

Weightlifting

Minute 1: 1 Squat Clean and Jerk @ 68%

Minute 2: 1 Squat Clean and Jerk @ 72%

Minute 3: 1 Squat Clean and Jerk @ 76%

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk @ 72%

Minute 6: 1 Squat Clean and Jerk @ 76%

Minute 7: 1 Squat Clean and Jerk @ 80%

Minute 8: Rest

Minute 9: 1 Squat Clean and Jerk @ 76%

Minute 10: 1 Squat Clean and Jerk @ 80%

Minute 11: 1 Squat Clean and Jerk @ 84%

WOD

Metcon (Time)

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 75/55

Stretch





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