“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Rest Day

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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Snatch 1-1-1-1-1-1-1 reps

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Four rounds for time:
Run 400 meters
Rest 2 minutes

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Rest Day

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

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Deadlift 1-1-1-1-1-1-1 reps

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“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Rest Day