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CrossFit Now – CrossFit


WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Spiderman 5x each side (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

STRENGTH

Clean Complex – 2 Shrug 1 PC 1 HPC (8 EMOM x 2)

2 Clean Shrugs +

1 Power Clean +

1 Hang Power Clean

REST

4 min

Cleans BFB (Time)

30 Cleans

30 Bar Facing Burpees

Basics- DB Clean, Burpess

RX- 135/95

RX+- 155/105

M1- 95/65

M2- 65/55