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“CrossFit”
A.
Row, Assault bike and/or ski erg intervals (1 modality per interval)
4 x 7 minutes for distance @ repeatable pace (see below)

At end of each 3 minute interval, 3 minute AMRAP of:
1 Rope climb
10 Push ups
15 Squats

At a relaxed pace, before moving directly onto the next interval

“Weightlifting”
A.
Power Clean + Clean
4 sets x 2+1 reps @ 75%
75% of your one rep max clean. Do not do these touch and go. Focus on form.

B.
Front Squat
6 sets x 3 reps @ 75%
75% of your one rep max front squat.

C. (Optional after class)
GHD Back Extensions
4 sets x 10 reps

D.
Strict Toes to Bar
4 sets x 10 reps

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