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06/27/2018

26
Jun

06/27/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

Toe Touches

Squats

PVC Pass Throughs

PVC Complex – Clean

Metcon

Metcon (Weight)

6 Sets, Every 60 seconds:

1 High Hang Clean @ 50-65% of 1RM Clean

*rest 1 extra minute*

4 Sets, Every 90 seconds:

1 Hang Clean @ 65-80% of 1RM Clean

*rest 1 extra minute*

3 Sets, Every 2 minutes:

1 Clean @ 80%+ of 1RM Clean

*20:00 running clock, building to a heavy clean. No power cleans. Set up all weight plates at the start of the workout. Score is weight of final clean.*

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