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POWER CLEAN + JERK

** There will be no Open Gym on Sunday April 16th. CrossFit Massapequa will be closed in observance of Easter. Please enjoy the day everyone! **

STRENGTH:

POWER CLEAN + JERK (5X2+1)

WOD:

3 RFT: (10 MIN CAP)

21 THRUSTERS (115/75)

15 BURPEES OVER BAR

- REST 5 MINS ONCE 10 MIN CAP HITS, THEN -

FOR TIME: (12 MIN CAP)

600 METER RUN

100 DOUBLE UNDERS

400 METER RUN

50 DOUBLE UNDERS

200 METER RUN

25 DOUBLE UNDERS

* There will be two scores for the WOD. One for the 3 RFT & one for the runs and DU's.