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CrossFit 1/18/2017
Warm-up
3 Rounds:
30 Seconds Jumping Jacks
30 Seconds Air Squats
30 Seconds Russian Swings
Weightlifting
clean deadlift + hang clean + jerk (10 X 1, build, 75 seconds)
Metcon
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
 
 
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