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Saturday 17DEC16

December 17, 2016WOD

CrossFit East River – WOD

Weightlifting

1: Snatch (9m EMOM – see comments )

Start with an unloaded bar. Plan 8 weight jumps and prepare weights accordingly. Aim for final 2 reps to be 90%+

Metcon

2: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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