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WORKOUT OF THE DAY

20180915

By Adam Murphy Comments

CrossFit Old Town – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of Three

10 Minute AMRAP

6 Front Rack Lunge @ 115/75

6 Burpees/ R + 8 Burpees

6 Pull Ups/ R + 2 Ring MU

200 M Run
5 Minutes Rest

Metcon (AMRAP – Reps)

Teams of Three

EMOM 15

15 Air Squats/ R + 20

Max Rep Clean + Jerk @ 115/75/ R + 135/95
Pt 1 goes – 1 min

Pt 2 goes – 2 min

Pt 3 goes – 3 min

(repeat for 4-5-6 etc.)

*score reps of clean + jerk

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314