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Knees 2 Elbow DBHCP/Jerk

9
Feb

Knees 2 Elbow DBHCP/Jerk

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Bent Over Row (3RM)

RX+ Does 5 sets of:
6 Bent over rows -rest 30 sec.
3 weighted strict pull-ups -rest 30sec.
rest 3min

Metcon

Knees to Elbows DBHPC/Jerk (Time)

4 Rounds
12 Knees to Elbows
12 Dumbell Hang power clean & Jerks
(45/25)
RX+ Does Toes to Bar instead of K2E and 55/35lb. DB’s Then immediately accumulate 5 min at the bottom of a pull-up.

Cool down

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