S.I.C.K. Serial Insane Clown Killer

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CROSSFIT TRENCHES – CrossFit

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Split Jerk (3@65%,3@70%,3@75%,2@80%,2@85% of 1RM)

Metcon (Time)

5 RFT of:

Cash-in: 12 Sandbag Power Clean 70/55 (one time only)

10 Supinated Row Rings (Rx: Feet on box – Rings MUST touch chest to full ext at the bottom, body must be in plank position – no kip)

10 Hollow Rocks

10 Shoulder Press 75/55 (no rack)

10 Weighted Russian Twists 20/14 med-ball

Cash-out: 30 DUs (one time only)

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