Black and Blue!

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Skill Work:

Strict HSPU 5 sets
13% of Benchmark
11% of Benchmark
9% of Benchmark
7% of Benchmark
5% of Benchmark

If you do not have Strict HSPU, then feet on a box and do 3 Sets, resting as needed between:
Set #1 – 18% of Benchmark Total Reps + 15 Strict Dumbbell Presses
Set #2 – 15% of Benchmark Total Reps + 12 Strict Dumbbell Presses
Set #3 – 12% of Benchmark Total Reps + 9 Strict Dumbbell Presses

CrossFit WOD – “Black and Blue”
5 Rounds For Time:
10 Power Cleans (135/95)
10 Burpees

Compare to:
Feb 2017, Oct 2015Aug 2014Oct 2012Aug 2012

ALL the awesome burpee hair today!

Blurring the lines on being faster than the camera on those Cleans!

 

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