FrictionCrossFit – Barbell Club

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Warm-up

Catalyst Warmup

+

15 Kang Squats

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Mobility

Zots Press (6×4, climbing, snatch grip)

Sled Drag (8 lengths)

Assistance (3×3)

3 sets:

1:00 OH Hold w/ 95/65#

1:00 Sandbag Hold @ heavy

1:00 rest