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CrossFit Route 1
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Skill:
power clean

Strength:
dl: 10rm

WOD:
 death by power clean 185/135 or 75% of 1rm 

Congratulations to CrossFit Route 1 team this weekend.

Ryan 7th, Emmy 18th, Ashley 8th(sc), Chris 40th, Tony 39th, Braden 17th, Jared 57th, Sarah 12th and Brent (33% RTE1) 12th!  
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Wednesday 11/16

Skill: weighted push-ups

Strength:
weighted push-up: 4x12
 ring row: 4x10

WOD:
7 otm
10 tuck jumps
M.E. push-ups 
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Monday 10/22

Skill / warm-up:
           squat clean 3 x 2min squat hold
Strength:
        squat clean: 3rm (hands must stay on bar) 
WOD:
         15 amrap
         200m run
         10 squat clean (135/95)
         5 burpees
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