FrictionCrossFit – CrossFit

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Warm-up (No Measure)

12-9-6

PVC pass through

Slam balls

Ring row

PVC OHS

+

1:00/side banded OH distraction

1:00 empty bar OHS hold

Snatch (5×1)

1RM, Max out

15:00 cap

Metcon (Time)

3 RFT

Competitive:

500m row

30 alt. DB snatch 50/35

14min cap

Recreational:

500m row

30 alt. DB snatch 35/20

14min cap

Lifestyle:

500m row

30 alt. DB snatch 20/10

14min cap

Rent

x3

10 DB front raises

10 DB lateral raises