SAT FEBRUARY 16, 2019 - CROSSFIT

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“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

Warm-up

10 Spiderman to Down Dog
10 Air Squats
10 Burpees
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Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Power Cleans + Ride to Squat
5 Squat Cleans
5 Push Press
5 Push Jerks

Metcon

Metcon (Time)

"Bird Box"
Teams of 2:
3000 Meter Row
20 Bar Muscle-Ups
100 Clean and Jerks (135/95)
200 Abmat Sit-UpsTime Cap: 40:00

Cool Down/Mobility

Beers and Buddies!

 

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