2015.10.13 – Hang Cleans

Announcements

Saturday 10/17 ESAC @ Unlocked

Equity Strength & Conditioning – CrossFit

Metcon

Metcon (Time)

15-12-9-6-3

Hang Clean (Rx 135/95 Sc 95/65)

Bar Facing Burpee
10 minute cap

Gymnastics

Metcon (7 Rounds for reps)

Every 1 minute for 7 rounds

30 second Chinup Max Reps

30 second Rest
weight with a medicine ball

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