Work Wednesday

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Ryan

CrossFit C2L Naperville IL

“Your attitude and drive determine your altitude in life.”

Warm-up

(No Measure)

3 Rounds NFT

1min Arm Circles

Broad Jumps Down and Back

Inch Worms Down

Frankensteins Back

Skill / Strength

Hang Clean ([email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%)

Focus is on fast elbows, quick drop to the bottom in the squat. 2 second pause at the bottom of the first rep each set.

Metcon

Metcon (Time)

5-10-15-10-5

Front Squat (95/65)

High Pulls (95/65)

EMOM

Metcon (5 Rounds for reps)

5min EMOM

10 Burpees

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