Main – CrossFit

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cfw4 (No Measure)

3 min Zone 1 Lunge Complex Leg Swings Wall Squats 10 Pull-up 10 Push-up Lower Trap Activation Face Pulls Clean Stretch PVC Scorpion

Snatch Grip Deadlift (3×5 SGDL work up to a heavy weight and do 3×5 )

Metcon (Time)

21.15.9 Power Snatch 95/65 Burpee 400m Run at the end of each rnd