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190418

Singing River CrossFit – CrossFit

Warm-up: 500m Row
Tech: Front Squat
6x 60%
6x 65%
6x 70%
6x 75%

Metcon (4 Rounds for time)

4 Rounds:(Every 3 Minutes)

2 Power Cleans 135/95 115/75

2 Shoulder to Overhead

2 Front Squats

200m Run

190417

Singing River CrossFit – CrossFit

3:00-Active Recovery/Open Gym
4:00 Olympic Lifting Class
*RSVP on Messenger Required

Metcon (Calories)

3 Rounds:

1 Minute in Air Bike

2 Minute Rest

1 Minute Row

2 Minute Rest

2 Minute SkiErg

2 Minute Rest

190416

Singing River CrossFit – CrossFit

Strength/Technique: 4x[20:90]
Power Clean AMREP @ 70% of 1RM

Metcon (Time)

10-8-6-4-2

KB Clean & Jerk 53/35 44/26

Burpee Pull-up

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