Main – CrossFit

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cfw 1 (No Measure)

3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS

Floor Press (5×2 @ 80% then MR @ 60%)

Barbell Row (5×8-10 Moderatly Heavy)

Metcon (Time)

150 DU Buy-in
then:
21-18-15-12-9-6-3
Alt DB Snatch 45/25
T2B
then:
50 Wallball 20/14 Cash-out
Option to do as a 2 person Team