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June 19, 2017

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CrossFit Black Box – CrossFit

Warm-up

2 rounds:

200m Jog

20 Frankensteins

20 Walking lunges w/twist

10 Spiderman crawl steps

20 Dislocators w/pvc

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15min:

60 Calorie Row

50 KBS, 53/35

40 Wall Balls, 20/14

30 Box Jump On-and-Overs, 24/20″

20 Deadlifts, 205/145

Cool Down

-Banded hamstring

-Banded hip flexor stretch

-Pigeon pose

Competitor/Accessory

Strict Press + Push Press + Push Jerk Complex (1+4+6)

1 Strict Press + 4 Push Presses + 6 Push Jerks
4 working sets of 1 Strict Press + 4 Push Presses + 6 Push Jerks @90% of your 1RM Strict Press