Nov 19 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
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Nov 19 2013

Nov 19 2013

Wow, those squats didn’t even take time to sneak up on you – they were just hard right from the start! You’ll be happy to know that yesterday was our one and only 7/13 and from here on out we’ll be hitting lower reps and higher percentages. The key is to keep moving, keep the blook pumping in and out of your legs. Sitting around is literally the worst thing you can do for the soreness that you’re feeling – light rowing or walking is probably the best.


4 Rounds
6 Hang Power Cleans (135/95)
12 Shoulder to Overhead (135/95)
18 Pull Ups
ME WallBall Sit Ups in Remaining of 3 Min
– Rest 3 Min –

In this workout you’ll complete the HPC, STO, and PUs as fast as possible to give yourself as much time as you can on the WBSU. Score will be total WBSU. The Pull Ups should be done in 1 or 2 sets the entire workout – if you can’t we’ll scale down the pull ups to a manageable number.

Comp Work
Snatch 5×2 – Heavy but not maximal, you may reset between the two, yes these are squat snatches.

10 Alt OTM
200m Row
5 Burpees

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