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Tuesday April 21, 2015

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CrossFit
Competitive
A. 10 min EMOM
M1, 3-5 Bench Press
M2, 5-10 Supinated Pull Up

B. 5 Rounds for time
10 steps Walking Lunge 95/65lbs
5 Power Clean 95/65lbs

Fitness
A. 10 min EMOM
M1, 3-5 Bench Press
M2, 10-20 Supinated Ring Rows

B. 5 Rounds for time
16 Split Squats
10 Russian Kettlebell Swings

Rolov Day 5
7 x 500m Row
1:2 work:rest
*Try and slightly increase the pace here from the last week that we did this workout.

Weightlifting
Full Clean + Hang Clean + Jerk
1+1+1, find a heavy set

Clean and Jerk
find a heavy double
find a heavy single if you are feeling it.

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