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CrossFit Scranton WOD 12/7/16

Warm Up:

Outlaw Snatch EMOM – 130318
EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

WOD:

2 Rounds

4 min ladder

5 Handstand Push ups
10 Double Unders
10 Handstnd Push Ups
20 Double Unders
15 Handstand Push Ups
30 Double Unders
Etc…

Rest 2 Minutes

4 min ladder

5 cal Row
10 Sit Ups
10 cal Row
20 Sit Ups
15 cal Row
30 Sit Ups
Etc…

Rest 2 Minutes

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