CrossFit – Wed, Sep 13
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Clean + 2 Front Squat (1 Complex every 1:30 x 5 Sets)

Coach’s Notes: The clean will be a Squat Clean. Build to a heavy complex for the day.

Metcon (Weight)

Double DB Squat Clean

6 Reps every 1:30 x 5 Sets

Performance & Fitness
Metcon (Checkmark)


Interval 1: 15 Push-ups (ADV: 10 Ring Dips)

Interval 2: 15 Heavy Wall Balls

Interval 3: 150m Run