11/20/2014

Main – CROSSFIT

Warm-up

Deadlift PVC review

Hang Clean PVC Practice

Then

Hang clean and Jerk.

Work up to 70% for 3 work sets of 3 on Clean and Jerk during practice

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

Partner wod:

5:00 Amrap

1) 20 Deadlifts 155/95

2) 12 Burpees

* switch spots after every round of 20/12 reps

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