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Knock, knock. Who’s there? The Gainz. Gainz who? Let the gainz beganz againz!

16
Nov

Knock, knock. Who’s there? The Gainz. Gainz who? Let the gainz beganz againz!

CTOWN CrossFit-Downtown – CrossFit DTF

Warm-up
OTM x 8 minutes
odd: 3 Hang Cleans + 3 Front Squats
even: 30 second Handstand Hold

Weightlifting
Power Clean 5,5,5,3,3,3 (increasing weight, cycling repetitions – touch & go)

Conditioning
15 min AMRAP of:
7 DB Thrusters 70/50 (combined weight)
7 Burpees
7 Ball Slams 35/25

Power Clean (5,5,5,3,3,3)

Metcon (AMRAP – Reps)

15 min AMRAP of:

7 DB Thrusters 70/50 (combined weight)

7 Burpees

7 Ball Slams 35/25