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“CrossFit”
A.
7 Sets x (2 minutes WORK : 2 minutes RECOVERY)

18 cal Assault bike
THEN in the remaining time AMRAP
8 Front squats @ 70/47.5kg (155/105lbs)
6 Push jerks @ 70/47.5kg (155/105lbs)
4 Bar muscle ups

“Weightlifting”
A.
Low Hang Snatch + High Hang Snatch
4 sets x 2+1 reps @ 75%
75% of your one rep max snatch

B.
Front Squat
4 sets x 6 reps @ 75%

C.
Optional – After class
Dumbbell Shoulder Press
4 sets x 10 reps

D. Optional -After class
Dumbbell Bicep Curl
3 sets x 10 reps

E. Optional – After class
Back Pull-ups
3 sets x 10 reps

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