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8/24/17

Hammer CrossFIt – CrossFit

Warm-up (No Measure)

Warm Up: skills/drills DU practice

WOD: Metcon (3 Rounds for time)

Min 0:00

3 rounds:

6 squat cleans (185/135)

12 BJ (24/20)

24 du

Min 10:00

3 rounds:

6 power cleans (155/105)

12 HSPU

24 du

Min 20:00

3 Rounds:

6 hang power cleans (135/95)

12 WB (20/14) RX 10′ line M&W

24 du

CAP 30 min*
record time for ea 10 min triplet; if work not completed enter in 10:00 and in comments include rounds + reps




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