Main – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Clean and Jerk (30 min to establish 1 RM)

Metcon

Metcon (AMRAP – Reps)

4 min max suicide sprints