FrictionCrossFit – CrossFit

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Warm-up

2 rounds:

30′ High Knee

30′ Butt Kicker

30′ Open the Gate

30′ Close the Gate

-then-

AMRAP x 3

PVC Stick Game, if you get out, do 100 ft. shuttle run, then right back into the game!

-then-

1:00/side World’s Greatest Stretch

Sumo Deadlift (5×10, climbing)

log heaviest set

cap 15:00

Metcon (Time)

Competitive:

FT w/ Partner:

30 Strict HSPU

-into-

3 rounds (split evenly):

400m Run (run together)

30 Thruster @ 75/55#

12 Ring MU

-into-

30 Strict HSPU

cap 20:00

Recreational:

FT w/ Partner:

30 Kipping HSPU

-into-

3 rounds (split evenly):

400m Run (run together)

30 Thruster @ 65/45#

12 C2B Pullup

-into-

30 Kipping HSPU

cap 20:00

Lifestyle:

FT w/ Partner:

30 Strict DB Press @ 20/10#

-into-

3 rounds (split evenly):

200m Run (run together)

20 Thruster @ 45/35#

12 Jumping Pullup

-into-

30 Strict DB Press @ 20/10#

cap 20:00

Rent

1:00/side Anterior Delt Smash

1:00/side Lat Smash