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WOD: WORKOUT OF THE DAY

Friday 7-28-17

CrossFit Lifted – CrossFit

Power Clean

E2MOM 4:

6 power cleans at 65%

Power Clean

E2MOM 4:

4 power cleans at 75%

Power Clean

E2MOM 4:

2 at 85%

Metcon (5 Rounds for reps)

5 sets:

45 second Max effort wallballs

(20/14)

Rest 15

45 second Max effort cal row

Rest 15

1 min. Rest

Add cals and reps together each set. If more athletes than rowers, group A starts on the wallballs, group B starts when group A rests

Metcon (Weight)

200m double kettlebell front rack march (choose weight)