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Friday 7/15 WoD

14
Jul

Friday 7/15 WoD

DON’T FORGET THAT TONIGHT (Friday 7/15), CROSSFIT WEST SPRINGFIELD IS GOING SALSA DANCING! (click here for more details)


For Time in Teams of 3:
250 Wall Ball, 20#/14# to 10′
20 Rope Climbs, 15′ ascent
125 Dumbbell/Kettlebell Hang Power Cleans, moderately heavy
* One team member works at a time. Work may be divided among team members in any way.
* If necessary, team of 2 can perform the workout for 165 WB/14 RopeClimbs/ 80DBKB Hang Power Clean reps.
(Timecap: 30:00, Target Intensity: 9)


EXTRA WORK
Clean w/3 Second Pause in Squat, build to max double, then 3 doubles @ 90%

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