Main – CrossFit

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Warm-up

Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup
Stretches: Tack & Floss, 3rd World, Elevated Pigeon

Strength & Skill

Low Bar Back Squat ([7.5.3] 3-3-3-3-3)

Metcon

Metcon (Time)

26Nov2014

21-15-9 Reps for time of:

– Wt’d Jump Lunge (45# / 25#)

– Kettlebell Snatch (53# / 35#)

**L/R = 1 rep.