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141209 – “We Three Kings”

U Turn CrossFit – CrossFit

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Warm-up

(No Measure)

Stretches for Front Rack Position

Then,

3 Rounds

5 Empty Bar Romanin Deadlift

5 Burpee

5 Empty Bar Hang Squat Clean

Weightlifting

Hang Clean (Establish 1 Rep Max)

Metcon

Metcon (Time)

3 Rounds

300m Run

6 Power Clean (185#/115#)

15 Ring Dip