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crossfit 8/16/17

Hammer CrossFIt – CrossFit

General Warm-up

Back Squat (12×2 @ 73% EMOM)

12 minutes total. These are meant to be fast!

Metcon (Time)

Partner For Time:

200 Wallballs

*Every 90 sec. both partners complete 4 Overhead Squats 115/85
Partners go one after another on the Oh Squats. Cannot start Wallballs again until partner 2 is done with last Oh Squat.

Partners use same bar.

Time Cap – 18 min.

Weightlifting




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