TGIF

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Deck of Cards

12 min cap:

Hearts = Burpees

Diamonds = Box Jumps

Clubs = Push Ups

Spades = Air Squats

2 of Clubs = 2 Push Ups

3 of Spades = 3 Air Squats

and so o and so on

Jack = 11

Queen = 12

King = 13

Ace = 15

Joker = 20 of Coach’s Choice

Weightlifting

EMOM 8 Mins

2 Squat Cleans

1 Split Jerk @ 70% 1RM Clean & Jerk

Metcon

12/15 Cal Row

21 Bar Facing Burpees

21 Power Cleans (165/110; 135/95)

21 Bar Facing Burpees

21/15 Cal Row

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