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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
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  • Hyrox Training Hub
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Monday 7/13/2015

July 12, 2015 By CFSI Leave a Comment

A) 3 Sets
Deadlift x10
Front Squat x8
Hang Power Clean x6
Man Maker x1

*Use and empty barbell. For man makers use the weight you will use during the workout.

B) On a continuosly running clock do:
For time:
40 Burpees
40 Wall Balls (20/15)

At the 10:00 min mark do:
30 Chest To Bar Pull-ups
30 Kettlebell Swings (53/35)

At the 20:00 min mark do:
20 Hang Squat Cleans (135/95)
20 Shoulder To Overhead (135/95)

At the 30:00 min mark do:
10 Burpee Box Jump Overs (24″/20″)
10 Man Makers (35/25)

Filed Under: WOD

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