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04/08/15

March 9, 2017

North Raleigh CrossFit: 04/08/15

April 8, 2015

 

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Strength

Alternating EMOM 10:

1) Three Position Clean (floor, hang, power position)*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

2) 30 Hollow Rock Holds

Skill

10 minutes to work on 2 gymnastic skills of your choice.  Alternate b/w movements every 2 minutes.

Conditioning

21-15-9
Burpees to a 6 in Target
Box Jumps (30/24)

*Compare conditioning to 01/02/15

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