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July 17, 2017

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CrossFit Black Box – CrossFit

Warm-up

400m Run

20 Frankestein steps

20 Walking Lunge steps

10 Inch worms w/cobra pose

20 Dislocators w/pvc

10 OHS w/pvc

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Cool Down

-Dislocators w/pvc

-Calf stretch

-Banded hip flexor

Competitor/Accessory

Squat Clean + Hang Squat Clean EMOM (1-1-1-1-1-1-1-1-1-1)

10min EMOM

Every minute on the minute perform 1 Squat Clean + 1 Hang Squat Clean @70% of your 1RM Clean
No need to go over your 70%. Use your warm up sets to focus on position and consistency with technique. Perform all 10 sets with the same weight.