WARM UP

 6 MINS EASY

  -30 SINGLES

-  5 DOWN DOG WALKS

-20 BOX STEP UPS 20"/18"

AEROBIC CONDITIONING 

 20 MIN CLOCK

 -200M/150M ROW

-  20 RUSSIAN SEATED TWIST 20/10LBS

-  80FT BEAR CRAWL (40FT DOWN/BACK)

-REST 60s 

COOL DOWN 

5-8 MINS STRETCHING (SEAL POSE/   

  

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WARM UP

3X3 WALL WALKS + 10 BARBELL MUSCLE SNATCH

CONDITIONING (TEAMS OF 3)  

  20 MIN AMRAP

-900M ROW  (WHILE ONE HOLDS BARBELL OVERHEAD)

-30  HANG POWER SNATCH 95/65LBS (WHILE ONE HANGING FROM THE PULL UP BAR) 

-30 SYNCRO BURPEE OVER BOX 24"/20"    

(TWO TEAMMATES WORKING AT ONCE) 

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WARM UP

3X 30s PVC BENCH LAT STRETCH + 30s TRICEP MOBILITY/SIDE

 STRENGTH 

 4X5 TNG PUSH PRESS @ 70-75%, REST 2 MINS

CONDITIONING  (OPEN 19.2)  

12 MIN AMRAP 

-25 T2B 

-50 DOUBLE UNDERS 

-15 CLEAN SQ 135/95  LBS  (REPS DECREASE EACH RD -15-13-11-9-7)

**RX+ (DO IT THE WAY CROSSFIT OPEN PROGRAMMED)

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