Main – CrossFit

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cfw 5 (No Measure)

3 min Zone 1
Lunge Complex
10 Wall Squat
Lower Trap Activation
Scorpion
10 Push-up

2 Position Clean (10 min to reach a heavy 2 Position Clean)

Clean from Position 1 and 2, without putting the bar down.

Metcon (Weight)

EMOM for 12 minutes
odd 5 Power Cleans @ 80% of above wt
even :30 sec of Over the Bar Burpee

500m Row (Time)

Max Effort 500m Row