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Weds WOD 092717

Weds WOD 092717

CrossFit Valitus – CrossFit

Weightlifting

Clean Pull (EMOM x 5)

@ 90% 1RM Clean

2sec pause at the knee.

Hang Power Clean (EMOM x 5)

@ 80% 1RM

2sec pause in the catch

Power Clean (1-1-1-1-1)

10min to complete

Metcon

Metcon (Time)

21/15 Cal Row

21 Bar Facing Burpees

21 Power Cleans (135/95)

21 Bar Facing Burpees

21/15 Cal Row
For Rx’+…..

Cleans @165/115

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