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062917

29
Jun

062917

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

30 Jump squats

20 Super mans

30 sec Plank

200m row

Skill Work

Pausing Back Squat (5×3 @65%)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Perform 1 min amrap of each movement for 3 rounds. No rest between movements. I minute rest between rounds. This is an 17 min wod

Cool Down

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

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