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

CARDINAL GROUP MARKETING

11/26/13

March 8, 2017

November 25, 2013

 

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| Categories: Train

 

Strength

Power Clean
3×1 @ 90%, rest 90 sec – 2 min b/w sets
3×1 @ 95%, rest 90 sec – 2 min b/w sets
3×1 @ Heavy Single, rest 90 sec – 2 min b/w sets

*NOTES: 3×1 = 3 sets w/1 rep, not 1 set w/3 reps.

Skill

12 minutes to work on a gymnastics skill of your choice.  Pay attention to your rest and use this time to your advantage.

Conditioning

3 rounds for time of:

10 Strict Pull-ups
9 Front Squats @ 70%
20 Burpees

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