Sky Hook

Sky Hook

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Jumping Jacks

5 Push-up to Down Dog

25′ Active Samson

25′ Active Spidermans

10 Air Squats

:15/side Side Lunge

10 PVC Pass Throughs

:60 Front Rack Stretch

:60 Wrist Stretch

Skill Work

Front Squat

10 Second Front Rack Hold

3 Pausing Front Squats

2 Front Squats

Push Press

5 Strict Press

5 Pausing Push Press

Power Clean

3 Hang Muscle Cleans

3 Hang Squat Cleans

3 Hang Power Cleans

Strength

On the 2:00 x 5:

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Building in Weight

Metcon (Time)

3 Rounds For Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

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