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

Power Clean (12 minutes to build heavy)

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips