February 12, 2019

CrossFit

Warm Up:
Squat Prep
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PA Clean Warmup X 2
:45 Pillar x 2
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5 EB Pullunders x 2
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3 position Squat Clean (Build)

Strength: Squat Clean
Level 1: Technique
Level 2: Heavy 2

WOD: Tester
2000m Row for Time

BodyFit 294

Warm Up:
Before WB – 500m Row – Easy
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 KBS – Russian – Build
5 Goblet Squat
5 Box Jumps (30/24)

WOD:
500m Row
50 Sit ups
500m Row
4 Minute Rest
7 Minute AMRAP:
30 Double Unders (3:1)
15 Box Jumps
4 Minute Rest
4 Rounds:
DB Suitcase Carry
10 Pistol Swings to KB Squat