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Wednesday 4025

Published on September 23, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Weightlifting

Split Jerk (3×5 @ 60%)

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

9 DB Thrusters 35/20

1 Rope Climb

Cool Down/Stretch

Youth Athlete Strength

Five rounds of five reps Power Clean at 65%. After each set do 7-pull-ups and 10-sit-ups.