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Wednesday 7DEC16

December 7, 2016WOD

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

8m EMOM

3 Hang Power Cleans

Score is weight used for all 8 rounds. If you add weight average weight across all sets.

Metcon

2: Metcon (AMRAP – Reps)

10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of kettlebell thrusters

Rest 30 seconds

Men use 2 x 35lb

Women use 2 x 28lb

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