130923

Main – CrossFit

Warm-up

Warm-up (No Measure)

AMRAC in 10 minutes with 8-12:
1-arm DB OHS
BB row w/1s pause
T2B or Plank Burpees
Wall Ball
1-2 Minutes Mobility Focus
NTE 2 Rounds.

Strength/Skill Development

A1. : Deadlift (@ 22X1; 5, 3, 5, 3, 5. Rest 10s)

A2. : Hand-Release Push-ups (AMRAP in 30 seconds x 4 sets. Rest 2 minutes.)

Partner WOD

Metcon (AMRAP – Reps)

AMRAP in 7 minutes:
P1: 10 Wall Balls (20/14, 10′)
P2: 10 Plank Burpees

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