1.19.17

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Warm up

3 rds

  • 10 calories airdyne
  • 10 good mornings
  • 10 front squats 45/35
  • 10 shoulder presses 45/35

WOD

Strength/Skill

Clean and jerk complex

2 cleans + 1 jerk

@65%-70%-75%

3X @80%

Metcon

CF Open 13.4

AMRAP 7

Ascending ladder by 3s, ex. 3-3-6-6-9-9-12-12………

  • Clean and jerk 135/95
  • Toes to bar
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