“Jackie”

1000m Row (800m Run)
50 thrusters 45lbs
30 Pull-ups

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The Back Breaker

21-15-9
Deadlifts 315/205
30/24” Box Jumps

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Strength
10min EMOM
Elite: 3 Hang Squat Snatch
Advanced: 3 Hang Power Snatch
Beginner: 5 Hang Power Snatch

Final Chipper

Row 20 Calories (run 400m)
30 Burpees
40 DB Ground to Overhead
50 Toes to Bar
100 foot Overhead walking lunge 45/25
150 foot sprint

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100s

Rx
100 Pull-ups
100 KBS 55/35
100 Double Unders
100 OHS 95/65lbs

RTG
100s 2013
100 WBS 20/14
100 Chest 2 Bar Pull-up
100 Pistols
100 DB/KB Snatches 70/50

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WOD: Rankel

20 Min. AMRAP

225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell Swings, RX 55/35 RTG 70/55

Run 200 meters

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Members: Make sure to pass by the SE Regionals and support our two teams competing at the CrossFit Games SE Regionals. Team I Am Grove and Team I Am CrossFit will be out there and need your support. Details