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Fri WOD 120216

Fri WOD 120216

CrossFit Valitus – CrossFit

Weightlifting

1 complex = all 12 reps without dropping the bar.

Rest as needed between the sets.

Goal is to build in weight each set

High Hang is from the pockets

Hang is from above the knee

Big Clean Complex

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Metcon

2min Double Under Test (2 Rounds for reps)

2 Rounds

2min Max Double Unders

2min Rest

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