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Thursday 4019

Published on September 17, 2015, by in WOD.

CrossFit Bellevue – CrossFit

Benchmark Friday Hint: Your trapezius and pectoralis major and minor are all going to suffer!!

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Warm-up

(No Measure)

CFBV JA’s & Dynamic Warm Up

Weightlifting

Hang Snatch (5/3/1 )

*squat snatch

** record heaviest load

Metcon

Metcon (Time)

EMOMx 16:


Min 1: 12 hollow rocks


Min 2: 20 air squats

Min 3: 12 1-arm DB Snatches, 50/35 (6/side)


Min 4: 1 Rope Climb

Cool Down/Stretch