Workout 11.12.13

Nickname: Clean, Clean and Clean some more

Main – CrossFit

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Squat Clean

Take 15 minutes to establish a 1RM Squat Clean.

WOD

Metcon (Weight)

Using 70-75% of your 1RM Squat Clean, perform the following complex unbroken EMOTM for 15:00:

1 Squat Clean
1 Hang Squat Clean
1 Jerk

Use a calculator!

Cashout

Metcon (Time)

For total time:

1000m row
50 pullups
1000m row

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