FrictionCrossFit – CrossFit

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Warm-up

3 rounds:

10 Pass Through

10 Band Pull Apart

5 Box Jump

+

30/side External Rotation

5 Push Press

5 Drop Jerk

5 Push Jerk

Push Jerk (5×2)

C: 85%

R: 80%

L: 75%

Metcon (Time)

2013 CrossFit Regionals Event 3:

Competitive:

30 Burpee Ring Muscle Up

Recreational:

30 Burpee Chest to Bar

Lifestyle:

30 Burpee Jumping Pullup

cap 10:00

Rent

50 Rear Delt Raise w/ 26/18# KB