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Clean Cut

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.

Women: 105 lb.

other

Pick three accessory movements for developing pull ups, and complete 3 sets of ten. Ex: barbell bentover rows, db bentover rows, negative pull ups, banded negative or other pullups, decline or parallel ring rows, c2b pull ups, ribs to bar pull ups, strict pull ups … Bubba Gump style – there’s a million

It’s a Run

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Pull bar hold

Test pull up bar hold. Post time gathered in seconds.

5k Run (Time)

Max Effort 5k Run

Dumbbell Rows (10-10-10)

ten each arm

Pull bar hold

Test pull up bar hold. Post time gathered in seconds.

Mobility

Practice SLIPS for 15 or remainder