Main – CrossFit

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Warm-up

The Baseline (No Measure)

Row 500m
40 Air Squats
30 Ab Mat Situps
20 Pushups
*C- Regular
*P- From the Knees
*F- :45 Plank Hold
10 Pullups
*C- Strict
*P- Negatives
*F- Ring Rows
2 rounds! Moderate pace

Weightlifting

Deadlift (3-3-2-2-1-1-1)

WOD

Metcon (Time)

For Time
21-19-17-15-13-11-9-7-5-3-1

Clean and Jerks 135/95
Burpees

Rest 2:00

50 Pull-ups