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7/17/2015

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CrossFit Algiers – CrossFit

Warm-up

Fish game on rower

HMD x 4

Banded hamstring stretches or other mobility as needed.

Work through 3 sets of 2 reps of each barbell movement beginning with unloaded barbell and moving to working weight. For example: 2 reps unloaded deadlift, 2 reps unloaded back squats, 2 reps unloaded pc, etc. Add weight on 2nd and 3rd warm up sets. Following barbell movements, complete one set of 3 reps of other movements.

Metcon

Metcon (Time)

For time:

95/65-lb. deadlifts, 40 reps

40 walking lunges

95/65-lb. back squats, 30 reps

30 toes-to-bars

95/65-lb. power cleans, 20 reps

20 burpee box jumps, 24 inch

95/65-lb. thrusters, 10 reps

10 double-unders

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