FrictionCrossFit – Jonathan

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Warm-up

x2

8 banded back ext.

8 banded pull throughs

8 PVC good mornings

:30/side pigeon

:30/side lizard

Deadlift (5×5 climbing)

Metcon

21-15-9

KB DL (53/hand)

KB Row (per side)

Rent

x2

15 banded lat pull downs

15/side external rotation