OC 11/8/19

OC 11/8/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

row 400m

10 Dislocates

2:00 jog in gym

2x:20 T-spine stretch in wall

50′ duck walk

50′ skip

50′ bear crawl

10 goblet squats

Power Snatch (10×1 @ 85%)

EMOM 10

Metcon (AMRAP – Reps)

L2

AMRAP 6

60 Double Unders

40 Air Squats

20 HSPU

Metcon (AMRAP – Reps)

L1

AMRAP 6

60 Single Unders

40 Air Squats

20 Hand Release Push-Ups

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