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CrossFit Golden: Monday 7.23.12

22
Jul

CrossFit Golden: Monday 7.23.12

Warm-up:

Coaches Choice
Strength (yes, strength first):
15min to build up to a heavy Power Clean and Push-Jerk (not a 1RM or PR)
Use the following rep scheme. 3-3-3 (warm-up) 1-1-1… and so on till you have established your heavy C&J
WOD:
3 Rounds
10 Power Clean and Push Jerk, 135#(95#)
15 Pull-ups (10 Chest 2 Bar Pull-ups, must be Rx’d)
400m Run

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