CrossFit Weddington – 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
BB Warm-up @ 10 after the HR

1 Hang Power Clean+ 1 Hang Clean (12 min to Reach a Heavy Complex)

Both movements without dropping the Bar

Front Squat (5@65%, 5@70%, 5@75%, 5@80%)

Starts @ Half Past the Hour. Lift every 2 min.

Metcon (Time)

50 Cal Row

40 KBS 24/16

30 Cal Row

20 KBS 24/16

10 Cal Row