7.6.16

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

Bear Crawl

Walking lunges

crab walk

Spiderman Crawl

Inch Worms

Soft ball to back shoulder

Metcon (Time)

For Time

750 M Row

25 Power Cleans 155/110

30 Pull Ups

45 Burpee Box Jump Overs 24/20

30 Pull Ups

25 Power Cleans 155/110

750 M Row
For Time

750 M Row

25 Power Cleans 115/75

30 Pull Ups

45 Burpee Box Jump Overs 24/20

30 Pull Ups

25 Power Cleans 115/75

750 M Row

Finisher

3-15 GHD Sit Ups

3-15 Back Extensions

Metcon (Weight)

10 EMOM

High hang Clean

Hang Clean

Full Clean

Push Jerk

80% 1RM

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