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Monday 070416

CrossFit Buffalo – CrossFit

Conditioning

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Metcon (Time)

“Glen”

TEAM Glen (Teams of 2)

For time:

135 pound Clean and jerk, 30 reps

Run 1 mile

15 foot Rope climb, 10 ascents

Run 1 mile

100 Burpees
Divide the Clean and Jerks, Rope climbs, and burpees between the two and run the miles together.

Barbell Option A

Power Clean (Work up to heavy set of 2)

Front Squat (5×1 @ 100% 5RM)

Barbell Option B

Double kettelbell clean and front squat (12:00 EMOM 3 reps per min)

Front Squat (3×1 @ 100% 5RM )

Gymnastics

Chin-up hold (6x :05-:30s)

If you can hold for 30 seconds add weight

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