Friday – February 6, 2015

Posted: February 5, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Warm-up

Warm Up Sets for Strength (No Measure)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Weightlifting

Deadlift (5x 65%, 5x 75%, 5+x 85%)

Record your last set at 85%

Metcon

Metcon (Time)

***PARTNER WOD***

Partner A: Complete 20 HSPU (STRICT)

Partner B: Complete 2 Legless Rope Climbs

then Switch stations

Then……

Break REPS However between Partners:

40 Hang Squat Cleans 135/95

40 Barbell Lunge Steps with same weight

300 Double Unders

Lunges can be front rack or behind neck
In comment box enter your partner’s name

Remix

20 Modified HSPUs

20 Ring Rows

switch stations then…

20 Hang Clean + Front Squat w/ bar

20 Walking Lunges

150 Singles

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