Friday

3 Star CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 PVC Pass Throughs w/ Lunge

8 PVC Overhead Squats

8 PVC Back Squat Jumps

4/4 PVC Around the Worlds

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35)

Min 2 – :40 Run, Bike, Row or Ski

(No Measure)

Workout

Metcon (Weight)

FOR WEIGHT

12-10-8-6

Hang Power Snatch*

*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.

(Score is Weight)

Finisher

Metcon (No Measure)

5 SETS FOR QUALITY

20 Banded Face Pulls

5/5 Plate Around the World

(No Measure)

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