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CrossFit Valor

Home
About Us
About Crossfit Valor
Coaches & Staff
Testimonials
Nutrition Coaching
Kids
FAQ's
Classes and Pricing
Classes
Pricing
Drop-in
Contact Us
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Membership Information
Gym Rules & Etiquette
WOD Blog
Events
Get Started
Nathan Hoiland
March 21, 2024

FRIDAY 240322

Nathan Hoiland
March 21, 2024

WORK CAPACITY:

3 Rounds for time:

15 Deadlift (155/105)

12 Bar Facing Burpees

9 Shoulder to Overhead (155/105)

6 Bar Facing Burpees

1:00 Rest

STRENGTH:

Every :90 for 9:00

1 Split Jerk - with 3s pause in catch

Then

5:00 to build to heavy single

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CrossFit Journal: The Performance-Based Lifestyle Resource
 
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