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1.10.19

9
Jan

1.10.19

CrossFit Live Loud – CrossFit

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Warm-up

LFBC:

Will work on Med ball cleans or pvc pipe cleans.

Clean Break Down Warm-up (No Measure)

3 rounds: Focusing on bar path thumbs up the body, keeping the bar close, jumping and pulling yourself under the bar.

3 Muscle Cleans

3 Scarecrow Cleans

3 Hang Power Cleans

3 Front Squats

3 Squat Cleans from the hang

Weightlifting

20 mins to work up to a good heavy 1 for the day.

LFBC:

Front squats off the rack.

Clean

Metcon

Time Cap (15 mins)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
LFBC:

75 Wallballs