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4/6/15

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CrossFit Algiers – CrossFit

Warm-up

Row 400

Test thruster and clean and jerk with unloaded barbell, 5-7 reps

Banded shoulder mob/ankle mob/hip mob as needed depending on how test went

Work up to thruster/c&j work weight

Metcon

Metcon (Time)

Seven rounds for time of:

15 GHD Sit-ups

15 Back extensions

95/65 pound Thruster, 10 reps

95/65 pound Clean & Jerk, 10 reps

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