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WEDNESDAY

CrossFit 5000 – CrossFit

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Metcon (3 Rounds for reps)

Cleans

With a partner 3 Rounds each:

60 secs OFF: 60 secs OFF

Round 1- 80/55kg

Round 2- 60/ 45kg

Round 3- 40/30kg

Have a second bar set up and help change weights for each other. Partner B lifts while Partner A is resting.

Metcon (3 Rounds for reps)

Snatches

With a partner 3 Rounds each:

60 secs OFF: 60 secs OFF

Round 1- 60/45kg Power or Full

Round 2- 50/ 35kg Power or full

Round 3- 40/30kg Squat Snatches

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

Row 15/10 Calories

12 Kettlebells swings

15 Pull ups

Row 15/10 Cals

12 Kettlebell swings

10 C2B

Row 15/10 Cals

12 Kettlebell swings

5 Muscle ups (3 Bar + 2 Ring)