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February 2017 – Page 4 – CrossFit Rohnert Park
(707) 787-7171

Workout of the Day – Wednesday, February 1st

Every 90s, for 4.5 minutes (3 sets): Hang Clean + Clean + Jerk @ 60% Followed by… Every 90s, for 15 minutes (10 sets): Clean & Jerk Sets 1-6 = 2 reps @ 70-90% (building) Sets 7-10 = 1 rep @ 90% Three rounds for time of: 2 Legless Rope Climbs (sub 5 regular rope climbs, 12 towel or strict pull ups) 15 dips (sub tricep push ups) 60-Foot Handstand Walk (sub wheelbarrow carry with partner or 6 wall walks) Run 400m with medball

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