TUES - 10.29.2019

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CROSSFIT

- Skill -

Clean Technique

- Strength -

3 x 4 Min EMOM

Power Clean + Hang Power Clean
@ 60%, 70%, 80%

-1 Min Rest After Each EMOM-

- WOD -

For Time - 9 Min Cap
10-20-30
Single Arm Hang Dumbbell Squat Clean
5-10-15
Toes 2 Bar

L1: 60/45, T2B
L2: 50/35, T2B
L3: 35/20, Feet Above Hips
L4: 20/15, Knees Above Hips

BOOTCAMP

- Skill -

12 Min EMOM
Even - 10 Knee Raises/Toes to a target
Odd - 4 Hollows and 4 Supermans

- WOD -

15 Min AMRAP
50 Slamballs
40 Box Jumps
30 Kettlebell Swings
20 Slamball Russian Twists
10 Goblet Kettlebell Lunges