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WOD 030123

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Crescent City Crossfit – CrossFit

Warm Up

2min on ANY Machine

Into 2 Rounds w/Light KB:

8 KB Deadlifts

8 Goblet Squats

8L/8R KB Presses

8L/8R KB Halos

8 KB Swings

With Empty Bar:

4 Clean Deadlifts

4 Clean DL’s With Shrug

4 Clean DL’s With Shrug AND High Pull

4 Power Cleans

4 Strict Press

4 Push Press

4 Push Jerk

Weightlifting

20min TIME CAP

Clean and Jerk (4×3)

.

.

DOES NOT NEED TO BE TOUCH AND GO — Singles Are Fine

Build to Heavy Set of 3

Can Be Done With DBs if Needed

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

5 Hang Cleans

5 Thrusters

10 Hang Cleans

10 Thrusters

15 Hang Cleans

15……

(75/55#)
.

.

Scale Weight on Bar as Needed

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