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April 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PVC Positions
3rds
3-position Snatch (Hip – Hang – Floor)
5 High Box Jumps

Strength: Power Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “Guy Ritchie’s 2nd”
8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Snatch (135/95)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16
Box Jump (24/20)

BodyFit 317

Warm Up:
3rds
10 Plate Touches (Build)
5 Burpee Walkups
10 Squat Progression
:20 DB Squat Hold
5 High Box Jumps (Build)

WOD: “Deja Vu”
5 Rounds
3 DB Thrusters (60/40)
17 Box Jumps (24/20)
3 DB Thrusters
17 Burpees
3 DB Thrusters
17 Ball Slams