Friday

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CrossFit

Friday

a) Cap 30mins

80 MB Squat Cleans

70 Box Jumps

60 KB Swings

50 Bungee

40 Toes to bar

30 HSPU

20 Power Snatch 135/95

10 Back Squat "same weight"


b) Stretch

Pole Chest 2min/side

Pole Calf 2min/side




CF Performance

Friday

Amrap 9 mins

6 Power Snatch

6 Bar Muscle Ups

9 Power Clean

6 Bar Muscle Ups

9 Squat Clean

6 Bar Muscle Ups

165/105

Cap 13mins

2 Rounds For Time:

40 O/Head Lunge

30 S2O/Head

20 Strict Chest to Bar