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Friday 11-4-2016

STRENGTH:1 Clean and Jerk EMOM for 10 Minutes ,start at 50% and add weight each minute.

WOD: 3 Rounds for Time:

50 Air Squats

15 pull ups

15 dips

10 Hang Power Cleans 135/85#

RX+:7 Muscle Ups

CrossFit - Nasty Girls

Nicole Carroll, Eva T, and Annie Sakamoto. "Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs)

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