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FRIDAY 12.30.16

30
Dec

FRIDAY 12.30.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Row 500

Roll out and mobilize tight areas

then:

5 Deadlifts

5 Clean Pulls

5 Clean High Pulls

5 Power Cleans

5 Front Squats

5 Squat Cleans
15min

1: Squat Clean (3X5)

*80% of 1RM

15 min

MC: Metcon (Time)

RX

20 Box Jumps

20 Squat Cleans (135/95)

20 Box Jumps

RX+

Row 1K

30 Squat Cleans (205/135)

Row 1K
*30 min cap

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