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CrossFit One World – CrossFit

Clean Technique

Strength Work

Clean Technique

EMOM x 10:

3-Position Hang Muscle Clean (Pocket, Knee, below Knee)

3 Front Squats

Load to moderate 60-65% of 1RM Snatch

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 18/15 Cal Row

Max Rounds of “The Chief”

(95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/12 Calorie Row

Max Rounds of “The Chief”

(115/85)

Rest 5 Minutes

AMRAP 5:

Buy-In: 12/9 Calorie Row

Max Rounds of “The Chief”

(135/95)

The Chief – 1 Round

3 Cleans, 6 Push Ups, 9 Air Squats

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