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08102016

9
Aug

08102016

Crossfit Garage – CrossFit

Gymnastics

Handstand Walk (5 min of work)

Start with partners and have them grab your legs to help get you walking. If you are not there yet then get comfortable on the wall in a handstand. If you have handstand walks, 3 tries for max distance.

Metcon

3 rds hang cleans burpees (Time)

RX

3 rds:

30 Hang Cleans 85/55

15 Burpees

RX+

3 rds:

30 Hang Cleans 115/85

15 bar facing burpees
This is a lot of hang cleans. Be careful ripping your hands up.

Metcon

3 rds hang cleans burpees altered (Time)

RX

3 rds:

30 Hang cleans @55% of 1RM

15 burpees

Reference

Hang Power Clean

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