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Tuesday March 3, 2015

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CrossFit
A. Hang Squat Cleans
1 rep Every 0:30 x 10 min

B. 15-12-9-6-3
Chest to bar Pull ups
30-24-18-12-6
Box Jumps 24/20”
Rx+ finish each set of pull ups with one bar muscle up, rebound box jumps

Weightlifting
Clean
80% 3 reps X5

Clean Pull
90-100% 3 reps X5

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