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“Dirty Laundry” CrossFit WOD – Monday June 7th, 2021

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Strength

Back Squat (Waves 8/6/4)

– All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 8 Reps @ 74%

Set 2 – 6 Reps @ 79%

Set 3 – 4 Reps @ 84%

Wave #2

Set 4 – 8 Reps @ 79%

Set 5 – 6 Reps @ 84%

Set 6 – 4 Reps @ 89%

Wave #3

Set 7 – 8 Reps @ 84%

Set 8 – 6 Reps @ 89%

Set 9 – 4 Reps @ 94%

Metcon

Dirty Laundry (Time)

3 Rounds:

15 Power Cleans 115 / 85 lb

12 Thrusters 115 / 85 lb

9 Bar-Facing Burpees

Directly into…

3 Rounds:

15 Power Cleans 95 / 65 lb

12 Thrusters 95 / 65 lb

9 Bar-Facing Burpees