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April 11th

CrossFit One World – CrossFit

Weightlifting

90 Sec For 10 Set ( 15 Mins )

Complete A Cycle

Deadlift

Hang Power Clean

Power Clean

Front Squat

Clean ( With a Squat )

Deadlift

Hang Power Clean

Power Clean

Front Squat

Clean

Metcon

Metcon (3 Rounds for reps)

12 Mins AMRAPS

10 Hang Power Cleans 135/95

20 Abmat Sit up

30 Double Under

REST 90 SEC

9 Mins AMRAP

8 Power Cleans

16 Abmat Sits

24 Double Under

REST 60 SEC

6 Min AMRAP

6 Cleans ( SQUAT)

12 Abmat Sit Ups

18 Double Unders

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