Main - CrossFit View Public Whiteboard: - TopicsExpress

Main - CrossFit View Public Whiteboard: bit.ly/1ozCAvP Warm-up Warm-up [Cleans 2] (No Measure) PVC Elbow x30 Wrist Stretches x30 Wide Leg Groin x30 Partner Rack Stretch x4 Lower Back PVC x30 Palms Up Shoulder Rotation x20 Oblique Stretch x30 Sit and Reach x30 Dynamic Warm-up (No Measure) 2 Rounds not for time: 10 Hang Clean Pulls w/ Barbell 10 Lunge Steps 10 Jumping Air Squats 10 Pulls on the Rower Weightlifting Clean Complex (8x1.1 (rest 90 sec.)) 1 Clean Pull 1 Hang Power Clean 1 Power Clean Note - the rep scheme is 1.1; which means you will run through the complex once, drop it and reset, and then run through the complex again. Typically less than 10 seconds in between reps, but not touch-n-go. Metcon Metcon (AMRAP - Rounds) EMOM ___ *As Long as you can stay in* Minute 1: 4 Hang Cleans 4 Up & Over Box Jumps Each movement will increase by 1 with each minute. L1. 115#/73#; 20/20 Step Ups Rx. 135#/83#; 2420 Rx+. 165#/105#; 30/24

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