FrictionCrossFit – CrossFit

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Warm-up

Dynamic Warm up 5:00

+

Ant Delt smash 1:00 per side

lat distraction 1:00 per side

Clean and Jerk (3-2-1-1-1-1-1)

30 Muscle-Ups (Time)

30 muscle-ups for time
Recreational: 30 jumping box assisted MU

Lifestyle: 30 toe assisted ring MU

Cap: 10 min.

Rent

Lat smash

Trap Smash

Bicep smash