April 17, 2020
April 20, 2020
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CrossFit 1401 – CrossFit

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Metcon (Weight)

EMOM for 12 min

3-6 Reps of Clean and Jerk

if you have a bar and weights work up every few min, if you have a DB or KB go with more reps

Metcon (4 Rounds for time)

4 Rounds total

3 min each round

finish fast so you have time to rest

25 Wallballs

10 Push Ups

75 Double Unders

if the rope is what is holding you up then cut the reps so you can rest for at least 30 sec