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Monday May 18, 2015

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CrossFit
Competitive
Danny
As many rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

Fitness

As many rounds in 20 min of:
Step ups, 30 reps
Push press, 20 reps
30 Pull-ups any way (jumping, banded, ring row)

Regionals
A. Conditioning/skill work
5 rounds
Row 400m
20 yard HS Walk
*set the rower to 90 seconds rest each round and complete the HS walk during the rest. Row at a strong pace but stay consistent on all 5.

B. Strength
Squat Cleans
3 Emom x 10 min (70-75%)
*These can be touch and go or singles, your choice.

C. Sprint
15 muscle-ups
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)

Time cap: 6 minutes

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