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CrossFit
Skill
Hollow Rocks + Romanian Deadlifts
Power Clean
Core Work
4 Rounds
25 Hollow Rocks
15 DB Romanian Deadlifts
Metcon
21-15-9
Power Cleans (60/40KG)
400m run after each roun
Conditioning
Skill
Hollow Rocks + DB Romanian Deadlifts
DB Power Cleans
Core Work
4 Rounds
25 Hollow Rocks
15 DB Romanian Deadlifts
Metcon
21-15-9
DB Power Cleans (22.5/15KG)
600m Run/Row
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
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