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CrossFit Now – CrossFit


WARM UP

Warm Up 12 (No Measure)

4 min AMRAP

20 Dislocators

10 Wall Facing Squats

10 Push Ups

10 Sit Ups

MOBILITY

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

STRENGTH

Clean Complex – 2 Shrug 1 PC 1 HPC (10 EMOM x 1)

2 Clean Shrugs +

1 Power Clean +

1 Hang Power Clean

REST

4 min

400 Burd Run SDLHP KBS (Time)

400m Burden Run w/ KB

12-9-6-3

Sumo Deadlift High Pull w/ KB

Kettlebell Swings

400m Burden Run w/ KB

3-6-9-12

Sumo Deadlift High Pull w/ KB

Kettlebell Swings

400m Burden Run w/ KB

Basics- No KB on Run

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18