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Friday, Jan. 13 CrossFit Workout of the Day

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Mobility: Are your limitations on the clean mental or physical? Mobility and accessory work to help build confidence and get under the bar.

Warm up
3 sets:
2 clean deadlifts
2 clean pulls
2 muscle cleans
2 front squats
2 power cleans
2 clean

Strength
Performance
Every 2 minutes for 20 minutes:
Power clean + clean + front squat, ascending weight

Fitness
Every 2 minutes for 20 minutes:
2 hang power cleans + front squat
Across or ascending

Conditioning
Performance
3 rounds, each for time:
250m row
10 front squats (115/75)
10 C2B pull ups
Rest 2 minutes between rounds

Fitness
3 rounds, each for time:
250m row
10 KB front squats
10 regular or jumping pull ups
Rest 2 minutes between rounds

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