Main – CrossFit

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CFW BB Warm-up & Pull (No Measure)

3 min Zone 1
Hip Opener
Scorpion
3 Rounds as a group
5 CG RDL
5 HPC
5 FS
5 Push Jerk
5 Strict Pull-up

Power Clean and Jerk (1 Rep every :30 for 10 min at 80% of 1RM)

Metcon (Calories)

5 min AMRAP
10 Pulls on the Rower
10 HRPU
Rest 1 min
Count Cal

Metcon (AMRAP – Reps)

5 min AMRAP
1 Ring Dip
5 Slamball
2 Ring Dip
5 Slamball
3 Ring Dip
5 Slamball …… for 5 min
Count Ring Dips
Rest 1 Min

Metcon (AMRAP – Reps)

5 min AMRAP
5 DU
5 Burpee
10 DU
5 Burpee
15 DU
5 Burpee…….for 5 min
Count DU
Rest 1 min