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WORKOUT OF THE DAY

tuesday

By Adam Murphy Comments

CrossFit Old Town – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Murr-Lander

Teams of two

18 min AMRAP

7 deadlifts (each)

7 hang power cleans (each)

7 S2OH (each)

4burpees for every drop

P1 does 7 deads then holds dL until p2 finishes

P1 then goes for 7 power cleans from the hang and waits with bar in front rack position until P2 catches up

P1 then goes s2oh for 7 and then can drop it without waiting for P2 to catch up

Every rd ends with burpees

Every drop of complex is another 4 burpees

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805 N. Royal St., Alexandria, VA 22314