FrictionCrossFit – Tracy P

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Warm-up

AMRAPx7

10 SDLHP (26# KB)

10 Ring Rows

10 DB snatch (15#)

+

1:00/side

Banded OH

Post shoulder ext.

Pigeon

Lizard

Snatch (5×3)

Metcon

5x4min. rounds

500m row

AMRAP DB Snatch (25#)

Rent

SMASH PARTY

shins, lats, traps