FrictionCrossFit – CrossFit

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Warm-up

3 sets:

10 Scap Pushup

10 Band Pull Apart

5 Pushup

+

1:00/side Pec Smash

1:00/side Banded SH Extension

Bench Press (1RM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Recreation:

AKB @ 44/26#

Lifestyle:

200m Run

KB @ 35/18#

Jumping Pullups

Rent

50/side KB Row @ 35/18# (UNBROKEN)