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FRIDAY 2/6/15

577CrossFit WOD
DYNAMIC WARM UP
Run 800m
Mobility
Barbell Warm Up-Clean (Coach Choice)(PVC for beginners)

STRENGTH
In 10 Mins work to a Heavy Single Power Clean

METCON
A.
EMOTM for 10 Mins:
5 Power Cleans (@ 60% of HS PC)
12 Wallballs (20#/14#)
*if you dont finish the 12 WB within the minute, reset to PC.

B.
AMRAP 7  Mins:
100m Sprint
12 Jumping Slam Balls (30#/20#)

 

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