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CrossFit Now – CrossFit


WARM UP

Warm Up 17 (No Measure)

:30 Shuttle Run

:30 Bird Dogs

:30 High Knees

:30 Superman

:30 Butt Kickers

:30 Inch Worm

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

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

WOD

Brock (Time)

Brock

160 Jump Ropees

80 Sit Ups

40 Kettlebell Swings

20 Deadlifts

10 Hang Cleans

5 Shoulder to Overhead

10 Hang Cleans

20 Deadlifts

40 Kettlebell Swings

80 Sit Ups

160 Jump Ropes

RX- 53/35, 135/95

RX+- Same

M1 35/26, 95/65

M2- 26/18, 65/45