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11
10
2020

Fitness you Can Measure

By Scotty 0

CrossFit SFS – Workout of the day

Couple of Fitness test coming up this week at CrossFit SFS

Be sure to give them everything you got!

Warm-up

9 Minute AMRAP
300m Row
5 Single Arm Kettbell Goblet Squat (each side) (light/moderate)
5 Single Arm Kettbell Push Press (each side) (light/moderate)
10 hanging scap retraction

Squat Clean 

3 Rounds (All Singles)
3 Squat Cleans (65-75%)
2 Squat Cleans (75-85%)
1 Squat Cleans (85%+)

– rest 2 minutes between sets –

The percentages are weight ranges to work in, but still build by feel
Record each set of 1 as your score for load
Each Round is 6 Squat Cleans each set for a total of 18 Cleans
Cleans are completed in singles with 8-12 seconds rest between each rep.

Metcon

AMRAP 15 Minutes
15 burpees
30/24 calorie row

author: Scotty

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