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Steel City CrossFit WOD

Strength Workout

Power Clean and Jerk

3 + 1 x 4

(3 power cleans in a row followed by 1 jerk, 4 sets.  This should be fairly heavy, but don’t ramp up the weight once you’ve started.)


1 min. max. calorie row

1 min. to perform:

5 plyometric pushups

10 KBS (24/16-20 kg)

7 rounds

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