Tuesday – July 28, 2015

Posted: July 27, 2015 by CrossFit NE Georgia in Workouts

Ryan Turkish Get Up
CrossFit NEGA – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

10 min. EMOM

1 Squat Clean @ 70% of 1RM
*start at 70% and if you are feeling good & form is SPOT-ON… Add weight*

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
***if you cannot do MUs you will perform 14 Pull-Ups***

Remix:

3 Rounds

25 Air Squats

7 Pull-Ups

10 Hang Cleans with bar

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