Workout 10.11.15

Nickname: …before the sun sets

Cloud 9 CrossFit – CrossFit

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Jump rope skill work

Strength

10 min to establish a 5 rep max thruster. The bar comes from the ground.

Thruster (5 rep max )

WOD

Minute 1:

Row for calories

Minute 2:

3 power cleans @ 70% of 1rm

10 double unders

Continue to switch back and forth every min until 150 cal are reached.

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CrossFit Class Workout