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170130

29
Jan

170130

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (3 @ 65/70/75%, 2 @ 80/85%)

Clean and Jerk (2 + 1 @ 65/70/75%, 2 @ 80/85%)

Back Squat (3 x 8 @ 70%)

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Metcon (Time)

B-Fit

4 rounds or 25 min cap.

25 DB/KB hang power cleans

25 wall balls

25 box jumps

25 burpees

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