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

2 Position Clean (6×1 Hip and Knee)

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

Metcon (Weight)

EMOM for 12 min
EVEN: 3 Clean & Jerk 155/105
ODD: 15 Russian Twist w/ Slamball 20/15

Rx+ 205/155 and 30/20 ball
Rx Russian Twist feet off ground

Metcon (AMRAP – Reps)

3 Rnd
:30 Plank R
:30 PLank L
Max T2B