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WOD – Crossfit – Monday – 7/1/19

PERFORMANCE

EMOM x5 min
TnG Power Clean x5 reps
(light – moderate)
– 1 minute rest

EMOM x5 min
TnG Power Clean x3 reps
(moderate – heavy)
– rest 1 min

Every 30 seconds x5 min
Power Clean x1 rep
(heavy)

For Time;
run 1 mile

FITNESS

EMOM x5 min
KettleBell Swing x12 reps
(light – moderate)
– 1 minute rest

EMOM x5 min
Box Jump x8 reps
– rest 1 min

Every 30 seconds x5 min
DB Power Clean x4 reps

For Time;
run 800m

STRETCH/COOLDOWN

Seated Forward Fold x:30 seconds

Seal Stretch x:30 seconds

Lizard x:30 sec/side

Pigeon x:30sec/side

 

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Alex RuggiereWOD – Crossfit – Monday – 7/1/19