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09.27.18

26
Sep

09.27.18

CrossFit Live Loud – CrossFit

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General Warm Up

5x200m row sprints

Athletes will partner up and while one works the other rests.

GOAL is to stay with in 10% of your previous time.

Mobility

Shoulders/First rib mobilization

https://www.youtube.com/watch?v=QLNCZrDLyiY

Lat foam rolling

2:00 per side

Movement Break Down

split snatch

https://www.youtube.com/watch?v=tiUvVvtIm2g

Metcon

Metcon (Time)

5 RFT

Rx+

5 Ring muscle ups

10 split snatches 115/80

Rx

5 Bar muscle ups

10 split snatches 95/65

BC

8 banded strict pull ups

10 split snatches w/PVC