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CrossFit Danbury – CrossFit

Metcon (Weight)

10 Rounds

15/12 Cal bike or Row

1 Power Clean

1 Squat Clean

1 Push Jerk

Rest 1:30

*suggested start weight

Around (135/85)
*workout is designed to build up 10-20lbs each round, but take smaller jumps if needed.

*focus on consistently hitting lifts with good form.

*do not exceed more than 90% of max clean

Extra Weightlifting (10×3)

Back Squat

10×3 @85%

*use 90% of max squat
*extra work can be done before or after class

Extra Conditioning (Time)

5 sets

400m ski

Rest 2:1
*extra can be done before or after class

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