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July 12, 2014

Main – CrossFit Group WOD

Coach Led – 10 min (No Measure)

Warmup movement and mobility

3 rounds of

3 turkish getups per side
10 bent over rows with a barbell
30 second goblet squat hold

Clean and Jerk (15 mins to work up to a 1RM clean and jerk)

Get into groups of 2-3 for this. Make sure you get in your warm-up lifts!

Metcon (AMRAP – Reps)

In teams of 3: 15 MIN AMRAP

Station #1: Row
Station #2: Russian KB swings (max 20)
Station #3: Med-Ball Slams (max 20)
Station #4: Rest

Break this up however you would like. Score is total reps for the team. Switch around and break up as you would like.

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