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CrossFit Strength + Conditioning
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« June 21st | Main | June 23rd »

June 24, 2013

June 22nd


Back Squat

    5 @ 40% (2 sec hold @ bottom)

    5 @ 55% (2 sec hold @ bottom)

    5 @ 65% (2 min rest)

    5 @ 75% (2 min rest)

    5 @ 80% (2 min rest)

    3 @ 83% (4 min rest)

    3 @ 87%



In teams of 3:


    7 Clean & Jerk

    Farmer's Hold (KB or DB)

**One person at each station.  One person must complete 7 C&J's before everyone rotates.  For C&J reps to count person at Farmer's Hold stations must be in the hold position.  Score is calculated as follows:  Total Score = Meters rowed + ((# of C&J's)*(C&J Weight)).

Press pic  


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