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Friday 12/27/13: CrossFit CSA WOD

Following some snatch instruction, take 15-20 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

For time:
15 Snatch (115/85)
15 Knees to Elbows
1 Rope Climb
12 Snatch
12 Knees to Elbows
2 Rope Climbs
9 Snatch
9 Knees to Elbows
3 Rope Climbs

C. After Party (3 rounds, not for time)

30 Hip Extensions Extensions

20 Weighted Walking lunges (heavy dumbbells or kettelbells)

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