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

Metcon

Metcon (Time)

3 RDS

20 Clean & Jerk 95/55
10 bar-facing burpees

cash out – run 1 mile
Score is for 3 rds + run