190308

Carlisle CrossFit – CrossFit

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Weightlifting

Front Squat (8-8-8-8)

Warm up to approx 40-50% of 1RM; same weight across all 4 sets

Metcon

Metcon (Time)

5 RFT

LVL 3 (RX)

10 Hang Power Cleans (95/65)

10 Front Squats

10 Bar over Burpees

LVL 2

10 Hang Power Cleans (85/55)

10 Front Squats

10 Bar over Burpees

LVL 1

10 Hang Power Cleans (75/45)

10 Front Squats

10 Bar over Burpees

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

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