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CrossFit WOD, September 17, 2022

16 Sep CrossFit WOD, September 17, 2022

Posted at 20:00h in Work out of the day by

Saturday

Warm-up
3:00 Easy Row
– into –

Partner 1
2 Sets (Empty Bar or PVC)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch

Partner 2
2 Sets (Empty Bar or PVC)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
3 Squat Cleans

* Switch when both partners finish *

– into –

Build up to Workout Weights

Metcon
Metcon (Time)
Partner workout
20/16 Calorie Assault Bike
40 Power Cleans (185/125)
20/16 Calorie Assault Bike
40 Power Snatches (135/95)
20/16 Calorie Assault Bike
20 Cleans (225/145)
20/16 Calorie Assault Bike
20 Snatches (185/125)
20/16 Calorie Assault Bike

Cap 30 Min