FrictionCrossFit – Tracy P

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Warm-up

3 Min Cardio

Row, Bike, Ski, Jump, Run

*athlete’s choice

+

1:00/side Lat distraction

1:00/side Shoulder extension

1:00/side Front rack

Power Clean (5×1)

3 Rounds

5 each with PVC

-Power to hang

-Shrug

-High Pull

-Hang power clean

-Power clean

*practice skill and technique, add weight if comfortable*

20:00

Metcon

EMOMx12

1: 10 Ring rows

2: 15 Db snatch

3: 20 Push ups

4: Rest

Rent

Accumulate 2:00 in plank hold