CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (Time)

For Time:

Buy In: 800m Run

6RNDS

12/10 Calorie Row

10-12 Dual Dumbbell Deadlift, 50/35

10-12 Dual Dumbbell Hang Power Clean, 50/35

Cash Out: 800m Run
*Swtich after partner completes one round

*Modify as needed

Performance

A.

Metcon (Time)

For Time:

Buy In: 1k Run

6RNDS

15/12 Calorie Row

12 Dual Kettlebell Deadlift, 53-70/35-44+

12 Dual Kettlebell Hang Power Clean, 53-70/35-44+

Cash Out: 1k Run
*Swtich after partner completes whole round