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Friday CrossFit WOD Cleans, Double unders and Pull ups

Reminder CrossFit Coorparoo Christmas party this Saturday 3pm

Strength

Squat Clean (T&G)

3-3-3-3-3

WILF: Tension in the squat, dont bounce out of the bottom. Triple extension, get tall and be fast under the bar

Metcon

For Time

50 Double under

12 Pull ups

40 Double under

12 pull up

30 Double under

12 pull up

20 double under

12 pull up

10 double under

12 pull up

WILF: This should be completed with speed and intensity. Depending on your Crossfit experience look to go unbroken on this metcon. Stay relaxed in the double unders and keep your mid-line tight in the pull ups

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