July 12, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Hang Clean

Take 15 Minutes to Work Up to Your Heaviest Complex of:

2 Hang Squat Clean + 2 Hang Power Clean

Metcon

“Smoked” (12 Rounds for reps)

** Also See July 15, 2014**

EMOM 12

10 Kettle Bell Swings (70/53)

5 Burpees

________________________

**There will be 12 scores for today**

_______________________

If You Fail a Round – Begin Next Minute at the Beginning.

_______________________

If You Have Achieved 180 Reps Increase to 12 KBS and 6 Burpee (216 is Perfect Score)

If You Achieve 216 increase to 14 KBS and 7 Burpee (252 Reps)

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