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CrossFit-Thursday, 4/27/23

Warmup (2 rounds)

10 deadlifts

10 hang mus clean/hang pow clean

10 push presses/push jerks

10 push up to down. dog

:45 cardio of choice

15 bootstrappers


Extended Warmup-EMOM9

@50% of WOD weight

Min1-12 deadlifts

Min2-9 Hang power cleans

Min3-6 Shoulder to OVH


@75% of WOD weight

Min4-12 Deadlifts

Min5-9 Hang power cleans

Min6-6 Shoulder to OVH


@100% of WOD weight

Min7-12 Deadlifts

Min8-9 Hang power cleans

Min9-6 Shoulder to OVH



"DT"-5 RFT

12 Deadlifts (155/105)

9 Hang Power cleans

6 Shoulder to OVH

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