North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

04/19/14

March 9, 2017

April 19, 2014

 

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Strength

3- Position Snatch

2 @ 70%, rest 90 sec
3 @ 75%, rest 90 sec

NOTES: 1 Set = Snatch from Floor, Snatch from Knee, and Snatch from Hip. Bar does not rest between each Snatch.

Conditioning

Teams of 3:

Row 1500m
150 Pull-Ups
225 Wallballs
300 ABMAT Situps
Row 1500m

NOTES: Only 1 person can work at a time. All reps must be completed before you move on to the next movement, but work can be proportioned however you choose.

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit