July 11th 2017

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STRENGTH
Hang Clean

2-2-2-2-2-2-2-2

*Heavy Complex

METCON
“Max Effort”

0-4:00

400m Run
15 Burpees

Max C&J (95/65)

-Rest 4 min-

8-12:00

400m Run
10 Burpees

Max C&J (135/95)

-Rest 4 min-

16-20:00

400m Run
5 Burpees

Max C&J (185/135)
*score is Max C&J per round

CFCJstaff

CFCJstaff

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