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Monday 10/14/13

Heads up!  Muscle Up Clinic Next Sunday!  Email jerry@crossfitkennesaw.com to reserve your spot today!  $10/members, $15/non-members.

Strength:

  • Snatch Grip DL 3 x 3 @ 110%
  • Snatch Pulls 3 x 2 @ 90-100%
  • Snatch 5 x 1 @ 70-80%

MetCon:

  • For Time: Ladder 10-1
  • Thrusters (135/95, 95/75)
  • Pull-ups

Auxiliary:

  • Turkish Get-ups- Work up to a max weight that you can complete on both sides
  • GHR 3 x 10

 

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