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161228

28
Dec

161228

CrossFit Modig – CrossFit

Warm-up

Row/Bike/Rope

8 Leg Swings

8 Arm Circles

8 Good Mornings

3 Hang Power Cleans

5 Front Squats

Weightlifting

Power Clean (5×3 Non-T&G add 2.5lbs)

Conditioning

Metcon (3 Rounds for reps)

3:00 AMRAP:

Buy-in 75 Double-unders

15 Deadlifts (185/135)

15 Lateral Burpees

Rest 3:00

3:00 AMRAP:

Buy-in: 75 Double-unders

10 Deadlifts (225/155)

10 Lateral Burpees

Rest 3:00

3:00 AMRAP:

Buy-in: 75 Double-unders

5 Deadlifts (275/185)

5 Lateral Burpees