Wednesday – July 22, 2015

Posted: July 21, 2015 by CrossFit NE Georgia in Workouts

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CrossFit NEGA – CrossFit

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Weightlifting

Back Squat (5 reps @ 65%, 75% & 85%)

Metcon

Metcon (Time)

5 Rounds for Time:

20 UNBROKEN Wall Ball #20/#14

10 Hang Power Snatch @ 55%-60% of 1RM Snatch
***Penalty for breaking up WB = 800m run or 1000m Row each time you break up WB***

–>Penalties are to be performed during WOD… as soon as your stop or drop the WB go run (or row) <–

Remix:

5 Rounds for Time:

10 Wall Ball

7 Hang Power Snatch

(Penalty = 400m run or 500m Row)

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