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CONGRATULATIONS TO COACH CHLOE FOR EARNING HER CROSSFIT LEVEL 2 COACHING CERTIFICATE!
The 3 Highway 40 WODS have been released. I will get them posted this afternoon. There will also be 1 floater which has not been released.
3 Divisions: RX, Scaled, and Beginner so this competition is available to everyone!
WARM-UP:
Ride or Row for 4 Min
6-9-12 Reps of Hang Clean, Front Squat, S2OH
Dynamic Stretch
STRENGTH:
3 Position Squat Clean (top to bottom)
Clean Warm-up
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets
WOD
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start the next round where you ended the previous round
ICING
Crossover Practice
30 GHD Sit Ups
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