Main – CrossFit

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Active Mobility (No Measure)

5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds
Spend Extra Time on Shoulders and Hips if you are doing the OPEN tomorrow today is a good Mobility and Active Recovery Day.

Hang Clean Complex (10 to reach a heavy Complex )

1 Hang Pull
1 Hang Power Clean
1 Hang Clean
no dropping the bar between movements

Metcon (Time)

30.20.10
Pull-up
Push-up
ABMAT
Wallball 20/14
This wekend is the last weekend of the 2014 CF OPEN. Lets hit it hard and leave nothing on the table on this one. Our Team is still in the hunt for Regionals. I am proud of all our Athletes.