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WEDNESDAY 11.14.18

13
Nov

WEDNESDAY 11.14.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row or Assault Bike .7

Foam Roll

Glute/Hip Activation

Barbell Warm-Up

1: Metcon (Weight)

On the 0:00 – Clean Complex @ 45%

On the 4:00 – Clean Complex @ 50%

On the 8:00 – Clean Complex @ 55%

On the 12:00 – Clean Complex @ 60%
Clean Complex (Without Dropping Bar)

3 Rounds:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

MC: “Breaking Bad” (Time)

5 Rounds:

200 Meter Run

2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s) or DB Thruster (50/35)
SC1: Barbell 95/65

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