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Wednesday 26th Spet

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Announcements

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CrossFitGreen – CrossFit

Gymnastics

Skill: HS hold/ walk

15min partner amrap

Row 500m shared

HS walk 3m each

Row 500m shared

HS walk 6m each

etc add 3 m each round to hs walk

Accessory

Gymnastics Acc

Acc:

Level 1

10mins to accumulate

4min in a hollowbody

1 min in a HS hold at the wall

Level 2

10mins to accumulate

4 min in a hollowbody

1 min in a Free standing HS hold

Monday 24th Sept

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Announcements

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CrossFitGreen – CrossFit

Weightlifting

Heavy double Clean and Jerk TNG (2)

Weightlifting

Cluster sets

2.2.2 @ 75% x2sets

Metcon

Metcon (Time)

For time

7 deadlifts 60/40

7 power cleans

7 clean and jerk

21 burpees

5 deadlifts

5 power cleans

5 clean and jerk

15 burpees

3 deadlifts

3 power cleans

3 clean and jerk

9 buprees