FrictionCrossFit – Dakota Miller Custom

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Warm-up

Catalyst Warmup

+

800m Run

500m Row

+

Mobilize as needed

Clean (Clean Pull + Clean (2+1), climb to 80%, full sq)

6 sets of: 2 clean pull + clean

KB Madness (AMRAP – Reps)

AMRAP x 6

6 KB DL

5 RKB

4 AKB

3 Slam Ball
@ 88# and 30# slam ball

Back Scale/Front Scale (2 sets of 1:00 each position, each leg)

in socks