CrossFit Journal: The Performance-Based Lifestyle Resource

09/27/17

WARM-UP

10 Banded Arm Circles (each direction)
Wrist Warm-up
10 Walk the Floors
10 Knee Circles
10 2 Taps
10 PVC Pass Throughs
5 BB Power Snatch from Power
5 BB Power Snatch from Above the Knee
5 BB Power Snatch from Mid-shin
10 Kips
5 Kipping Pull-ups (10 Ring Rows)

WOD

25 Minute AMRAP
Teams of 2
100 Cal Row
50 Deadlifts (75/115, MRx 65/95, Rx+ 105/155)
25 Power Cleans

COOL DOWN

Row 500m
3×10 Banded Good Mornings
Foam Roll Back (arms across chest) 3-5 passes

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