CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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November 3, 2017

2/11/2017

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A. WARMUP
Coaches Choice movement activation, mobility empty barbell in preparation for Clean

Cap this at 15 minutes!

Scoring: Not Scored

B. Hang Squat Clean 5-5-4-4-3-3-2-2
Every 2 minutes, for 16 minutes (8 sets):
Hang Squat Cleans
  1. Set 1 – 5 reps
  2. Set 2 – 5 reps
  3. Set 3 – 4 reps
  4. Set 4 – 4 reps
  5. Set 5 – 3 reps
  6. Set 6 – 3 reps
  7. Set 7 – 2 reps
  8. Set 8 – 2 reps

C. 21-15-9 Squat Cleans, Burpees over the Barbell, and Running
​21-15-9 Reps for Time:
  1. Squat Clean @ 115/75 lbs
  2. Burpee over the Barbell
  3. Run 400 meters

Time Cap: 20 minutes
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