Wednesday

Power CrossFit – CrossFit

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WARM-UP

500 M Row

2 Rounds NFT

20 m lung twist left twist right

20 m quad stretch

5 clean high pulls (empty barbell)

5 hang power cleans

5 front squats

5 back squats

10 hollow tucks

WORKOUT OF THE DAY

Metcon (Time)

3 rounds:

10 Hang Power Cleans

20 GHD sit-ups

30 Calorie Ass Bike

400 meter Run

Rx Plus-(135/95#)

RX-(95/65)

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