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Friday 1/12

12
Jan

Friday 1/12

CrossFit:
‘16.2’
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes to bar
50 double unders
15 squat cleans 135/85#
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes to bar
50 double unders
13 squat cleans 185/115#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes to bar
50 double unders
11 squat cleans 225/145#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes to bar
50 double unders
9 squat cleans 275/175#
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes to bar
50 double unders
7 squat cleans 315/205#

**Stop at 20 minutes**

Longevity:
Min 0-4
25 sit-ups
50 single unders/plate hops
7 medball cleans (14/10)
Min 4-8:
20 situps
40 single unders/plate hops
7 medball cleans (20/14)
Min 8-12
15 situps
30 single unders/plate hops
7 medball cleans (30/20)

QuickFit:
21-15-9 reps for time:
assault bike calories
ring rows
burpees (scale as needed)

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