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FIT 1/29/2018

Posted on by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 minutes

100m Run

8 Jumping Jacks

6 Lunges

4 Down and Up

2 Inch Worms

Strength Work

Metcon (Weight)

2 Front Squats

1 Jerk
Perform 2 reps every 90 seconds for 7 rounds. Start at 50% of Jerk rep max and build up to heavy 1RM.

Metcon

Metcon (Time)

Buy In: 50 Air Squats

10-9-8-7-6-5-4-3-2-1

Hang Power Clean, 135/95#

Burpees

Toe 2 Bar

Buy Out: 50 Air Squats

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