Monday 12-18-17

A) Strength

Back Squat
5 reps @ 55% of 1RM
5 reps @ 65%
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95% *
* Last set is max effort

B) Metcon
For Time:
20 Hang Power Cleans (athlete chooses weight)
20 Push Jerks
10 Hang Power Clean and Jerks

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scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the

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Do I have to be at the gym for 24H? NO!!! Most workouts will require only 2 teammates. Some will require 6 teammates (the first 2

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