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CrossFit 10.30.15

29
Oct

CrossFit 10.30.15

Warmup:

DOWN and BACK
1) High knees
2) Butt kickers
3) High kicks
4) Karaoke

Pigeon hold on box, 1 min per side
Ankle stretch on box (forward, knee over toes)
Barbell press and back x5

Barbell BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

METCON

A) 6 min AMRAP
3 Power Snatch @70%
6 Burpee Box jump overs

Rest 5 minB) EMOM Ladder
3 Burpees
3 Pull-ups
+1 Pull-up each minute

3&4, 3&5, 3&6, 3&7 etc

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Zhenya did not want to be in the picture this evening…