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9 or 18 minute AMRAP (11/13/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC back squats
12 Russian kettle bell swings
14/10 calorie machine

Strength: Back Squat (every 1:30)
Strength:
2×1 @90%
3×4 @75-80%
Technique:
5×3 (moderate to heavy weight)

MetCon:
CrossFit:
9 minute AMRAP
9 box jumps (24″/20″)
6 shoulder to overhead (135#/95#)
adv.: 30″/24″, 165#/115#

CrossFit Lean:
18 minute AMRAP
20 calorie machines (rotate)
10 deadlifts (135#/95#)
10 burpees