Wednesday

Main – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

8 rounds E2MOM

3 Hang Power Clean + 3 PP

*Start at 60% of PP 1 RM, then add each set

Push Press (8x(3 HPC + 3 PP))

Metcon

Metcon (5 Rounds for time)

Row 5x250m

*80-90% Effort

*Rest approx 90 sec b/t rounds