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8.14.18

13
Aug

8.14.18

CrossFit Live Loud – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Rx+

7 min Amrap

5 Box Jumps (30/24 )

10 sandbang over the shoulder cleans (150/100)

Rx

5 Box Jumps (24/20)

10 Sandbag cleans (100/65)

Bootcamp

10 plate jumps

20 med ball cleans (14/10)

General Warm Up

Aerobic Capacity

5-4-3-2-1:

Minutes on the Assault Bike or rower

Rest Half the Time Between Sets

Specific Warm-up

2 rounds

4 jump tucks

10 Medball cleans

2 rounds

4 box step ups foretcon height

2 sandbag cleans

1 round

2 box jumps at metcon height

1 sandbag clean at metcon weight