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CrossFit Now – CrossFit


Warm-up

Warm Up 10 (No Measure)

5 min AMRAP

15 Med Ball Twist Hand Off-Left

20 Med Ball Toss to Squat 6′ apart

20 Med Ball Sit Up Hand off

15 Med Ball Lunge Hand Off

15 Med Ball Twist Hand Off-Right

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Walking Quad x 5 each leg (No Measure)

http://www.youtube.com/watch?v=06xYA2AVnAk

WOD

12 AMRAP Snatches WB Run (AMRAP – Rounds and Reps)

12 AMRAP

10 Snatches

15 Wall Balls

200m Run

RX- 75/55, 20/14# 10/8′

RX+- 95/65, 20/14# 10/10′

M1- 55/45, 14/10#

M2- 45/35, 10/6#