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06/30/15

30
Jun

06/30/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/GHD (No Measure)

30 Calories on Rower

30 GHD sit-ups

Strength

C1: Push Press (5 x 2)

C2: Ring Rows (5 x 10 )

C3: Tate Presses (5 x 8 )

Competition Strength

D: Squat Clean (5×3 @80% – Drop each rep, split jerk final rep)

Conditioning

E: Metcon (Time)

3 Rounds

10 Squat Clean 135/95

15 Ring Dips

10 Burpee’s

15 Box Jumps 24″/20″

Competition Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

5 Power snatch 135/95lbs

5 OHS 135/95lbs

10 Box jumps 24/20?

Competition Extra Work

G: Metcon (8 Rounds for reps)

EMOM for 8 minutes

25 Double-unders

8 Toes to bar

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