7.11.16

 In W.O.D.

CrossFit Mayday – CrossFit

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Back Squat (5 x 2 @90% 1 RM)

Metcon (Weight)

12 Rounds

90 Sec EMOM

Hang Clean 70% 1 RM

Clean

5 Burpees

Add 5-10 pounds at end of every 4th round.

If you bust the 90 Sec. 10 burpee penalty.

Dont start too heavy.
12 Rounds

90 Sec EMOM

Hang Clean 55% 1RM

Clean

5 Burpees

Or

12 Rounds

90 Sec EMOM

3 Front Squat @ 70% 1RM

5 Burpees

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