FrictionCrossFit – CrossFit

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QOD

Bright Spot Friday!

Warm-up

Dynamic – 8:00

+

1:00/side

box hamstring

lizard

banded OH

calf

Metcon (Time)

Partner WOD:

4 RFT

400m Run together

10 Right arm snatch synchro* (35/26)

10 Left arm snatch synchro*

*both partners reach the top position at the same time

cap 20:00

Stimulus: The open is tomorrow! lets get the body moving and loosen up. Find a manageable pace that allows for continuous movement w/ a friend!
Competitive/Recreational:

35/26

Lifestyle:

26/18

Rent

x3

20 med ball russian twist (30/20)

20 pike pulse