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Friday 6/3/16

3
Jun

Friday 6/3/16

CrossFit BattleCry – CrossFit

Warm-up

BattleCry Warm-Up (No Measure)

1- Arm Circles , Torso Rotation and Knee Raises

2- High Reach, Forward Fold and Toe Reach

3- Air Squat Into Sumo Stretch

4- Side Lunge Stretch

5- Lunges and Lunge & Reach

6- Plank Pushup Reverse Ladder

7- Hollows and Scissor Kicks

Metcon

Nebula -3 Person Team WOD (AMRAP – Rounds and Reps)

6 MIn Amrap

200M Row

10 Wall Balls 20/16

Rest 1 Min

6 Min Amrap

10 KB Cleans 53/35

15 C2B Pullups

Rest 1 Min

6 Min Amrap

Hang Power Cleans 135/115

Row Counts as 4 Reps

Change as Needed

Total Rounds plus Total Reps = Score

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