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CrossFit Scranton WOD 9/21/16

September 20th, 2016 Leave a comment Go to comments

Warm Up:

Every 1 min for 8 mins, alternating between:
1 Power Snatch + Snatch Balance, pick load
1 Hang Squat Snatch + Overhead Squat, pick load

WOD:

“Kettlebell Buddy”
For Time
Run 800 meters, 8 kb swings, 8 kb squat cleans
Run 600m, 16 kb swings, 16 kb squat cleans
Run 400m, 24 kb swings, 24 kb squat cleans
Run 200m, 32 kb swings, 32 kb squat cleans
(m:35 f:26, carry kb on runs, half on each arm for sq. clean)

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