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CrossFit WOD, July 4, 2024

CrossFit – Thu, Jul 4

Warm-up

General + Barbell Flow

  • 100m run
  • 0:20 deadlift
  • 0:20 hang power clean
  • 0:20 shoulder press
  • 0:20 power clean
  • 0:20 push press
  • 0:20 clean and jerk
  • 100m run

Primer

  • 5 Clean and Jerks
  • 200m Run
  • 1 Rope Climb
  • 200m Run
  • 5 Burpees

Metcon
Team Glen (Time)
[Teams of 2]
For Time:
60 Clean & Jerks (135/95)
Run 1 mile
20 Rope Climbs
Run 1 mile
100 Burpees

*One partner working at a time, Run together.
*Score = time it takes to complete the workout

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