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Saturday, March 9th: Partner Lumberjack 20!

8
Mar

Saturday, March 9th: Partner Lumberjack 20!

Alpine CrossFit – CrossFit

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Warm-up (No Measure)

Warm up

2:00 bike or row

2 rounds

10 barbell good mornings

10 scap pull-ups

5 slow OHS with cross over :03 hold in bottom

Metcon (Time)

Partner Lumberjack 20

*40/50 cal row between each movement.

20 deadlifts 275/185

20 kbs 70/55

20 ohs 118/85

20 burpees

20 pullups

20 box jump 24/20

20 db squat cleans 50/35

*each partner does all 20 reps but splits the row
Performance:

-DB deadlift (35/35. Go heavier if experienced—35/50)

-Russian KB swings (45/25)

-Lunges with KBs at sides (for experience, use your dumbbells in the front rack)

-Burpees (modify with box, if needed)

-Jumping Pull-ups

-Box Step-UPS

-Goblet squats w/ kettlebell

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