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180905

5
Sep

180905

Announcements

September Social at J & L’s Today in downtown Palatine 7 pm, see you guys there!

CrossFit Pally – CrossFit

Weightlifting

Clean and Jerk (5×3)

power or squat, just get heavy and try to cycle the 3 reps

Metcon

Metcon (Weight)

7″ EMOM

-7 Thrusters 95/65

then rest 3 minutes

7″EMOM

6 Chest to bars (scale to pull-ups)
No way to score so just make a note of the weight and movement you do and how it felt. Today is designed to work on conditioning.