150109

Main – CrossFit

Weightlifting

Pause Deadlift (Heavy Perfect Set of 5)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups


Standard for men and women is 45lbs. PLEASE do not drop the empty barbells.

Extra

Clean and Jerk (EMOM 12 Minutes)

Muscle-ups (See Below:)

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