Press - Swing - Squat

Warm up with a 1-1-1-1-1-1-1 Front Squat

21-15-9
Push Press
Swings
Squats

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Run/Hang Clean/Situps

Final Wod at the RMRGC, finishing up the snatches.


1-1-1-1-1-1-1 Hang Power Cleans

WOD:
½ Mile Run
30 Hang Power Cleans
60 Ab-Mat Situps

Deadlifts/Squats

Dave Castro and myself at the Rocky Mountain Regional Crossfit Games Qualifier

3 rounds:
10 x deadlifts
10 x squats

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