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Weds WOD 050317

Weds WOD 050317

CrossFit Valitus – CrossFit

Weightlifting

25min to complete.

Front Squat (5-5-3-3, 3 x 1)

5 @75% TM

5 @80%

3 @85%

3 @88%

2 x 1 @90%

1 x Max Reps @90%

FR Walk Outs (5 x 1 @110% 1RM FS)

Barbell in the front rack

liftoff and walk it out

for a 3 to 5 second hold,

walk it back and rack it

Metcon

Metcon (Time)

21-15-9 Split Jerks (115/85)

42-30-18 Cal Row
Alternate feet for the Jerks

For Rx’+…..

Jerks @145/105

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