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CrossFit Cambridge – CrossFit

Weightlifting

Push Press + Push Jerk + Split Jerk (Build to a heavy complex)

Complete 1 push press – immediately into 1 push jerk – immediately into 1 split jerk. No racking between reps.

Pistols (4 Sets of 10 Each Leg)

Use whatever apparatus required to scale. Scale depth or resistance depending on your level.

Either way, attempt to CONTROL the lowering portion. Don’t just drop with no tension.

Metcon

Fore! (AMRAP – Reps)

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.

4 minutes of rowing

4 minutes of burpees

Log total reps
Ladies weight is 95lbs. (Should be medium/light).

Count the calorie for the row.

Score is total reps.

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