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Thursday WOD Sep 7

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Announcements

Happy Birthday Sam Hornby for Saturday 🙂
Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Complete a light – Run, Row or Skip. Then dynamic stretches.

Continue with BB warm up after your cardio component :

5 Reps x 2

Clean Pull

Muscle Clean

H.Power Clean

Power Clean

Metabolic Tester

A: 1000m Row (Time)

Max Effort 1000m Row

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

C: 300 Double Under’s For Time (Time)

10min Cap

Weightlifting

Power Clean (3-3-2-2-1-1-1-1)

**Work up to your Heaviest for the day

WOD

Metcon (Time)

For Time:

100m Sprint

2 KB Snatches ea arm (24/16)

20 HSPU

100m Sprint

4 KB Snatches ea arm

15 HSPU

100m Sprint

6 KB Snatches ea arm

10 HSPU

100m Sprint

8 KB Snatches ea arm

5 HSPU