17 Rounds
4 Deadlifts
4 Hang Cleans
4 Front Squats
4 Push Jerks
1 Hang Pull-up
Use a weight that is heavy enough to be challenging but not too heavy that you cannot complete the workout without putting the bar down.
This workout comes from CrossFit NSC. It looked like it would be fun to do as well as challenging. So knock yourselves out!
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One of our trainers, Jason, showing good range of motion doing ring dips
OK so, we added a little twist to the WO. You had to complete 1200m run within the 17 rounds. It didn’t matter when you did three 400m runs, they just neede to get done. I did it in 18:34
I was able to complete this work out in 24:12 with the weight at 65 pounds. It was very difficult mentally to be able and last 17 rounds without letting the bar down or giving up. It was a workout that seemed like it would never end.
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