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181215

14
Dec

181215

CrossFit Rectify – CrossFit

Warm-up

Mash, Roll, Stretch

With an empty barbell or pipe:

3 Rounds with deliberate crisp/snappy movement

5 Deadlifts from below the knee

5 Hang clean pulls above the knee

5 Hang power cleans

5 Front squats

Power Cleans

6 Minute EMOTM:

Build in weight

1 Hang Power Clean + 1 Power Clean

Then…

6 Minute EMOTM:

Build in weight

1 Power Clean

Metcon (Time)

For Time:

4 Rounds:

2 Rope climbs or 5 Modified rope climbs

100M Sandbag run

20 Walking sandbag lunges

100M Run

Dumbbells, wallballs, and slam balls may be substituted for sandbags. Go heavy, but the run should be a run, not a walk.

Cool Down

Coach’s choice!

Extra work

Floss ankles, stretch, roll, mash

3 Rounds:

Max Single unders in 1 minute

Rest as needed.

3 Rounds:

Max Double-unders in 1 Minute

Rest as needed.

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