12.4.21
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Weightlifting
Skill Development
Nordic Curls 3x5
5 min EMOM
2 1st Pull Deadlifts +
1 Clean High Pull @ 90% 1RM
Strength
5 Rounds E2M
5 Bottoms-up Front Squats @ 65% 1RM
Block Cleans
4x2 - Build to a heavy double
5x1 - Build to a heavy single
CrossFit
Metcon
20 min AMRAP
20 Air Squats
20 KB Swings @ 53/35
20 Box Jumps @ 24/20”
20 Ring Rows
