CrossFit Route 7 » Sunday, January 17, 2021
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Sunday, January 17, 2021

Strength

3 Rounds for QUALITY

:30 Hollow Hold
:30 Rest
:30 Right Side Plank 
:30 Rest
:30 Left Side Plank
:30 Rest
15 GHD Sit Ups (Fx: Weighted Sit Up)

Rest 2:00

Conditioning

AMRAP 6

10 Right Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Right Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
10 Left Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Left Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)

Post-WOD Finisher

Accumulate
2:00 Deadhang 
2:00 Overhead Plate Hold (45/25)

Switch movements when you break.

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