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CrossFit Fury
Goodyear, Arizona

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9-6-3: Heavy Thrusters and Muscle Ups

9-6-3 reps, for time of: Thruster, 165 lbs Muscle Up

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Clean & Jerk 3-3-3-3-3

Clean & Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

CrossFit

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Box Jumps, Kettlebell Swings, Wall Balls

21-18-15-12-9 reps of: Box Jumps (30/24) Kettlebell Swings (1.5/1) Wall Balls (20/14) Post total time.

CrossFit

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Runs, Dumbbell Thrusters, Toes-to-Bars

3 rounds for time of: 400 m Run 21 Dumbbell Thrusters 8 Toes-to-Bars 400 m Run 21 Dumbbell Thrusters 8 Toes-to-Bars 400 m Run 21 Dumbbell Thrusters 8 Toes-to-Bars Post total time.

Basic

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9-6-3: Heavy Thrusters and Muscle Ups

9-6-3 reps, for time of: Thruster, 165 lbs Muscle Up

Competitor

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Movements

Thruster Muscle-up Clean & Jerk Box Jump (30 in.) Kettlebell Swing Wall Ball Run Dumbbell Thruster Toes-to-bar

Nothing assigned for March 30, 2012

Nothing assigned for March 30, 2012

Nothing assigned for March 30, 2012

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