01/28/2018

CrossFit Manayunk – CrossFit

Warm Up # 14 (explode) (No Measure)

10 min continuous pace

10 cals rower

15 pause squat jumps(pause at 90 degrees)

10 double kb cleans

30 dubs

Hang Power Clean (1 rep max)

The Hamptons (Time)

For time (12 min cap)

100 hang cleans 135/95(165/115)

*Emotm strating at go 3 burpees over the bar

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