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11/21/2018

South Slope CrossFit – Gun Slingers

Weightlifting

Clean + Jerk Complex (6 x 1+1+1+1)

Set Every 2:30 x 6 Rounds

1 Power Clean

1 Hang Squat Clean

2 Jerks (Split or Power)

Goal = Start @ 70% of 1RM Clean and jerk, end with three complexes @ or above 80%

Metcon

Metcon (Time)

For Time

50 DB Hang Squat Snatch 50/35 (Alt arm every 5 reps)

EMOM = 30 Double Unders

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