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CrossFit 10/15/2018

14
Oct

CrossFit 10/15/2018

Gymnastics Warm Up:
3 rounds
30 Jumping Jacks
10 Sit Ups
10 Cossack Squats (total)

Central Nervous System Prep:
3 rounds
5 Hang Muscle Cleans
5 Front Squats
5 Hang Muscle Snatches
5 Overhead Squats

Strength:
E(2)MOM x 4
Build to a heavy set of 3 Front Squat

WOD:
10 Minutes
2-4-6-8-10-12….
OH Lunge Lunge (w/ med ball)
Med ball clean
Burpee

Body- Step Up – Push Up
Scale- 14/10
Masters- 20/14
RX- 20/14

Intent – Keep Moving!!! Make this burn!!!!!

RXtra Credit:
3 rounds
10 Single arm Russian Swing (each arm)
50ft Single arm Overhead carry (each arm)