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

Shoulder Press

Weightlifting

Bent Over Row

Metcon

Metcon (Time)

3 RFT

Run 800m
10 G.I. Janes
rest 2 minutes