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Jan
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2022

january 26, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

20 Banded Good Mornings

20 Banded Pull Aparts Then

3 Rounds Row 150m

10 Hang Squat Clean & Split Jerks*

5 Strict Pull Ups

*Alternate Forward Foot in Split Jerks

Metcon (AMRAP – Reps)

With a partner, alternating full rounds* AMRAP 30 Minutes

Row 300m

2 Squat Clean and Split Jerk @ 70-80% 1RM

1 Rope Climb

*The first 15 minutes are performed as written. The second 15 minutes are performed in reverse order. Weights may change from round to round as needed.

If an athlete is in the middle of a round at the 15:00 mark, complete that round and then reverse order beginning on the next round.