6.18.16

 In W.O.D.


CrossFit Mayday – CrossFit

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Warm-up (No Measure)

Core
See details in the morning.

Metcon (Weight)

Build up to challenging weight in 5:00.

-then-

With A Partner:

30 Hang Power Clean & Power Jerk*

*3sec pause in catch position.

*3sec pause in jerk catch position.

Metcon (No Measure)

EMOM

1) 10 Double KB Front Rack Lunge Steps

2) 30sec Row @(1:55/2:05)

3) 15 Wall Balls

4) 30sec Bar Hang
Length will be disclosed during warm up.

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