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CrossFit 9.28.15

27
Sep

CrossFit 9.28.15

Announcements

Gymnastics Seminar this Saturday, (10/3) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!

CFPC – CrossFit

Warm-up

(No Measure)

15 min “AMRAP”, quality

13/10 Calorie Row

5 Air Squats w/ 3 sec pause (assess)

8 Hang Power Cleans (PVC)

8 SLOW Front Squats (PVC)

10 Ring rows

Weightlifting

10 min EMOM

2 Hang Squat cleans @70-80%

*load depends on efficiency and technique

Hang Clean (2 every minute for 10 min @70-80%)

Metcon

8 sets of 3 as heavy as possible with proper form.

Rest as needed between sets to perform maximum load (~2-3 minutes rest)

Back Squat (8 sets of 3 AHAP)