CF 416 Daily – Thursday, September 4

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CF 416 Daily – Thursday, September 4




3 Position Clean (Mid Shin, Hang, High Hang)

5 Rounds, 2 reps per round, build up in weight.

*Goal is maintaing proper alignment and bar path as you move through positions



For time:

10-9-8-7-6-5-4-3-2-1 reps

Power Clean (135/95)

Run 200m after each round (including 1)


Run WOD (6:30pm)

Tempo: Linear Park.

Warm up: Dynamic (broad jump, hip opener), strides, ABCs, strides.

WOD: Long hills 3x 5. 

Cool down: Jog back to 416 and roll out. 

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