Monday

Main – CrossFit

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Warm-up

10 mins

Med Ball Partner Pass (No Measure)

3 Way 2×10 Reps – 5 Burpees between
each set of 10
*30 total burpees

Mobility

6 mins

Front Rack Mobility (No Measure)

Tricep Smash (No Measure)

Hamstring Flossing (No Measure)

Weightlifting

35 minutes – 5 min skill & drill – 15 mins each station

Power Clean (5×3)

ascending sets

Shoulder Press (5×3)

ascending sets

Metcon

Max Pullups (AMRAP – Reps)

5 minutes Max Pullups

Cooldown

Stretch 5-10 mins (No Measure)

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