FrictionCrossFit – CrossFit

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Warm-up (No Measure)

Question of the day:

Pick one Crossfit movement that makes you breathe heavy.

Merry Go Round:

3 Rounds –

:20 on and :20 off

Pull Forward (Time)

Competitive:

21-15-9

Burpee box jumps – synchro

Bar MU – split with partner

cap: 12min

Recreational:

21-15-9

Burpee box jumps – synchro

Box Bar MU – split with partner

Lifestyle

21-15-9

Burpee box step ups – synchro

ring row + dip = 1 rep – split with partner

Rent

10min of rollout/smash – Murph is tomorrow!

Areas of focus:

-quads

-hamstings

-calfs

-bicep

-triceps

-otherwise athletes choice