FrictionCrossFit – CrossFit

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Warm-up

5 each:

High Hang High Pull (clean grip)

Hang Power Clean

Power Clean

Strict Press

Push Press

Tall Push Jerk

Push Jerk

+

1:00/side Front Rack Stretch

1:00/side Twisted Cross Stretch

Push Jerk (5×3 @ a weight between 40-50%)

Tall Push Jerk, start by strict pressing, then drop under

Randy Savage (Weight)

Comp/Rec/Life

EMOM x 10

3 TNG reps of Power Clean + Push Jerk*

*climb each round
*score is all 10 rounds added together

Rent

50 Shrugs w/ WOD weight on bar