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Monday

October 6, 2014

Warm-up

Jump Rope (200x)

Variety, Coaches Choice
Mobility
5 mins
Barbell Complex
DL-HCl-FSq-PP-Bsq-BOR
Weightlifting
Clean and Jerk (1-1-1-1-1)
Metcon
CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


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