CrossFit Weddington – CrossFit

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Warmer (No Measure)

3 Round NFT

10 Squats

10 Push-up

10 ABMAT

100m Run
Foam Roll

Pvc Warm-up

Hang Clean Complex (12 min to reach a 1RM)

1 Hang Pull

1 Hang Power Clean

1 Hang Clean

no dropping the bar between movements

Can Do (Time)

50 DU Buy-in

then

21, 15, 9

Hang Clean 13/95

HSPU

Rx+ 155/105

Metcon (No Measure)

3×10 Slow Kip T2B

3×20 Close Grig Push-up

3×30 Banded Tricep Ext