pull day
power snatch off 2 blocks 5x6
115,125,135,145,155
powerclean and jerk off 2 blocks 5x6
125,135,145,155,165
strict muscle ups 5x4
superset with Reverse hyper extension 5x10, 20#,4x70#
dumbell row 5x10 80#
superset with dumbell pullover 5x10 70#
Airdyne 15 minutes easy
207 calories
CrossFit 305 of Miami. True CrossFit, No BS.
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