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CrossFit WOD Competition 03/11/2015 – CrossFit Rotown
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CrossFit WOD Competition 03/11/2015 – CrossFit Rotown

Coach Gino Goossens
2 november 2015 - Auteur: Coach Gino Goossens Categorieën: CF Competition en Workout of the day.

A. 3 sets of:
Clean & Jerk x 1.1. (these are FULL cleans)
(Rest 10-12 seconds between singles)
Rest 3:00 minutes between sets, and build over the course of the three sets to today’s three reps

B. In Pairs complete the following:
Run 800m
20 KBS (32/24)
20 Thrusters @50%
Run 600m
40 KBS
40 Thrusters
Run 400m
60 KBS
60 Thrusters
Run 200m
80 KBS
80 Thrusters

All runs complete together, other reps can be split between the pairs. The wall ball used CANNOT touch the ground, it must be carried during the run and held during the KBS. If it is dropped both partners perform 3x Burpees each before carrying on.


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