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08/26/2015

25
Aug

08/26/2015

Clinton Hill – CROSSFIT

QOD

Best dessert you have ever had?

Metcon (Time)

PARTNER WOD

(Teams of 2)

500 meter row

100 Double Under

then

50 Hang Power Cleans (95/65#)

then

50 Burpees
RULES:

-one athlete starts on rower, other athlete starts on double unders, once complete they rotate.

-athletes must complete both movements before moving to Hang Power Cleans.

During the Hang Power Cleans

-athlete 1 holds barbell in front rack position while

-athlete 2 performs ONLY 5 successful Hang Power Cleans

-then athlete 1 performs their 5 successful Hang Power Cleans while

-athlete 2 holds the front rack position

-one athlete must always be holding the front rack position, while other performs movement

-if barbell is dropped reps won’t be counted

-this continues until a total of 50 Hang Power Cleans have been done then move to burpees.

During the Burpees

-athlete 1 holds push up plank while

-athlete 2 performs ONLY 5 successful burpees

-one athlete must be holding push up plank while other athlete performs 5 burpees

-if the push up plank is not being held burpees will not count

-this continues for a total of 50 burpees, then yell TIME.

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