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Friday 18DEC14

December 18, 2014WOD

CrossFit East River – WOD

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Warm-up

Outlaw Progression Clean (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Clean

Front Squat

Sotts Press

Hang Clean (squat)

Weightlifting

Hang Clean + Front Squat + Split Jerk (5×1 @ 80% 1RM Clean + Jerk )

Front Squat (2×3@ 75% then 1 MAX EFFORT set)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

6 Squat Cleans 135/95

12 K2E

400m run w/ med ball 20/14

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