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9/13/17

Hammer CrossFIt – CrossFit

Power Snatch + Overhead Squat ((1 + 2), Find 1RM )

WOD: Metcon (4 Rounds for reps)

3 min rounds:

21 cal row

21 burpee over the bar

AMRAP power snatch 75/55

REST 3 min

18 cal row

18 burpee over bar

AMRAP power snatch 95/65

REST 3 min

15 cal row

15 burpee over bar

AMRAP power snatch 115/75

REST 3 min

12 cal row

12 burpee over bar

AMRAP power snatch 135/95

*ea round MUST increase in weight




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