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  • Writer's pictureCrossFit Gunnison

BLACK LIVES MATTER WOD


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https://voicesforracialjustice.org

Voices for Racial Justice (VRJ) is a movement organization of leaders, organizers and culture workers who envision a world without racism honoring the culture, knowledge, power, and healing of Black, Indigenous, and communities of color. We are committed to building power through collective cultural & healing strategies for racial justice across Minnesota using organizing, leadership training, community policy & research.


https://www.projectsuccess.org/




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Every 2min for 6 sets: 1 Hi Hang Squat Cleans + 1 Hang Squat Clean + 2 Front Squats Adding 15min AMRAP 14 Box Jumps (24/20) 16 (8ES) DB Hang Power Clean & Jerk (50/35) 14 Toes to Bar 1min Rest

4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -

Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L

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