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© 2016 by CrossFit SPOT

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1/11/18 "My SPOT #4"

January 9, 2018

WU - Coach Led 0:00-10:00

 

TECHNIQUE 

Clean High Pull 10:00-20:00

2x5 ( floor)

2x5 (below knee)

2x5 (above Knee)

 

Snatch High Pull 20:00-30:00

2x5 ( floor)

2x5 (below knee)

2x5 (above Knee)

 

Endurance 30:00-40:00

EMOM 8

8 Ring Dips (if needed find a band that

allows you to get 10 reps with number 11

being hard to complete) 

 

GENERATOR 40:00-55:00

AMRAP 12

20 Wall Balls

15 Burpees

10 Cal Row

 

 

 

 

 

 

 

 

 

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