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CrossFit Manayunk – CrossFit

Time: Metcon (Time)

For Time(40 min cap)

1 rd of the complex

30 Thrusters 65/45 95/65

1 rd of the complex

30 Hang Snatch’s 95/65 135/95

1 rd of complex

30 Hang Cleans 95/65 135/95

1 rd of complex

30 Shoulder To Overhead 155/105 185/125

1 rd of complex

Complex= 3 Pull Ups (1BMU)+ 6 Burpees + 12 BackSquats of the weight for the following movement. (1st complex squat weight is 65/45 or 95/65) 2nd complex is 95/65 135/95..etc…

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