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14 minute AMRAPs (10/4/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute hip capsule stretch
20 scorpions
2 Rounds:
15 goblet squats
10 push ups
10 calorie machine sprint

Strength: Back Squat
CrossFit: 5×5 @75% of 1 rep max
CrossFit Lean: 5×5 moderate weight

MetCon:
CrossFit:
14 minute AMRAP
40 double unders
15 toes to bar
15 shoulder to overhead (95#/65#)
scaled: 80 singles + 4 burpees, 15 toes to ring/15 hanging knee raises

CrossFit Lean:
14 minute AMRAP
20 calorie row
10 alternating dumbbell snatches (50#/35#)
adv.: 75#/50#