Main – CrossFit

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Warm-up

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: Elevated Pigeon, Sink Mobilization, Posterior Chain Floss

Strength & Skill

**In-between sets, review dumbbell split cleans for metcon.

1: Zercher Yoke Carry (2-2-2)

2: Back Yoke Carry (2-2-2)

Metcon

Metcon (Time)

05Mar2015

5 rounds for time:

15 DB Split Cleans (40# / 25#)

21 Pull-ups

**For those following benchmarks, this is Erin. Input your times into Wodify.

Cash Out

**Work two mobility drills from the Squatting poster.