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190913

13
Sep

190913

CrossFit Pally – CrossFit

Weightlifting

Power Clean and Jerk complex

Complex = 2 power cleans + 1 power jerk

Set a running clock 0-15 minutes

Minutes 0-11 work up to a heavy rep of complex

Minutes 11-15 do 4 sets of 1 rep of complex at heavy weight

Metcon

Metcon (Time)

Granite Games Workout

For time:**

150 Wall Balls 20lb/14lb and 10ft/9ft

75 Toes to Bar
**reps and movements can be broken up however you want, order doesn’t matter. For example, one could do 5 rounds of 25 WBs and 15 toes to bar. BUT honestly, choice is yours. Have fun with freedom and flexibility.

–20 minute time cap–