Main – CrossFit

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Warm-up

Warm-up (No Measure)

200 DU/DU practice

Weightlifting

Hang Power Snatch (15 min to work to max dbl)

Metcon

Metcon (Time)

9-6-3

shoulder 2 overhead 135/85
burpee over bar
med ball GHD sit-up 20/14
power snatch 135/85

Gymnastics

hyper-extensions (1*50)