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Tuesday, April 25, 2017

By April 25, 2017No Comments

CrossFit Lynchburg – CrossFit

Clean Complex: (See rep scheme below-)

2 Squat Cleans + 1 Jerk – 1 set every 2 min x 20 min (10 Total sets, build in weight each set)

Metcon (Time)

5 Rounds – Sprint on each Rd

8 Power Cleans 115/65 RX 155/105 RX+

20sec Side Star Plank R

20sec Side Star Plank L

6 Box Jump 25/20

15 Cal Assault Bike/20 Cal Row

Rest 1 min

Metcon (Time)



Sumo Deadlift High Pull


5 Rounds for Time:

10 SDLHP 75/55

10 push Ups (HR)

10 knees to Elbow (sub an mat)


Cash out: 20 Burpees as fast as possible

Jerrod Ruhl

Author Jerrod Ruhl

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