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6 Week Challenge – Day 5

Published on January 20, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Teach Hang Clean

10 min EMOM

Even: 3x Hang Clean

Odd: Practice Pull Ups (5-10 Reps)

Metcon

Metcon (Time)

With Partner Complete:

KB Swing Ladder:

10-1 Ladder of KB Swings.
While one person works the other holds bottom of squat with KB in goblet position. Each person does 10 reps, then 9, then 8, etch.

Cool Down/Stretch