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4/21/15

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CrossFit Algiers – CrossFit

Warm-up

Burgener warmup

Hip mobility drills/thoracic mobility drills

5/10/15 burpees/jumping lunges/kbs (light)

Work up to work weight on thrusters, cleans and snatch

Metcon

Metcon (AMRAP – Reps)

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max reps of 95/65-lb. thruster; the second rest period, 95/65-lb. power snatch; the third rest period, 95/65-lb. squat cleans.

Add calories to total reps to score.

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