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CrossFit — January 7, 2019

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WOD

Strength+Skill
10 min EMOM — alternating
Squat Clean (3 @ 75%)
working for quality lifts —reset each rep
Ring Dips (6)
scale as needed — for quality of form and movement pattern

WOD
Metcon (Time)
21-15-9
DB hang cluster (50/35)
cal bike

11 min cap
rx+ — 27-21-15-9

cluster = squat clean thruster