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11152016

13
Nov

11152016

Crossfit Garage – CrossFit

Metcon

Nasty Women (3 Rounds for reps)

AMRAP 4 min:

Fran

21-15-9

Thrusters 95/65

pull ups

-rest 4 min-

AMRAP 4:

Diane

21-15-9

Deadlifts 225/155

HSPU

-rest 4 min-

AMRAP 4:

Grace

30 clean and jerks 135/95
Scale options-

Fran: 60% of thruster, ring rows

Diane: 65% Deadlift, Hand release push ups

Grace: %65 C&J

Reference

Thruster

Deadlift

Clean and Jerk

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