Main – CrossFit

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Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups
Stretches: T-Twist/Scorpion, Posterior Chain Floss, Pec/Lat

Strength & Skill

Clean Lift-off (5-5-5-5)

This movement focuses on the first pull of the clean (to the knees). The lift is performed from the ground to knee, then return. Focus on proper form and controlled pattern under load.

Halting Clean Deadlift (5-5-5-5)

This movement focuses on the bar following the body in a smooth transition all the way to the hip. The upper torso will remain over the bar pushing it into the hips. Once completely up to the hips, return to the ground.


Fran (Time)

Thrusters, 95# / 65#

Cash Out

Boat Pose (3 rds of Controlled Holds)

Hold for as long as possible without compensating form or collapsing.