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151214 – Blades of Glory

U Turn CrossFit – CrossFit

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Warm-up

(No Measure)

Spiderman Lunge

Inchworm

then, with an empty bar:

RDL

Clean Pull

Shrug-Shrug-Clean

Power Clean

Split Jerk

Overhead Lunges

Thruster

Squat Clean

Strength

Power Clean & Push Jerk (Work up to a Max )

Metcon

Metcon (Time)

30 Pistol

21 Handstand Push-up

3 Rope Climb

20 Pistol

15 Handstand Push-up

2 Rope Climb

10 Pistol

9 Handstand Push-up

1 Rope Climb