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)

4 RFT

6 ring Muscle-ups(sub 2 per C2B & HRPU)
12 hang cleans 155/105
rest 2 min

Games Prep Weightlifting

Back Squat (5*3 ascending)