CrossFit – Sat, Jul 13
Warm-up
Metcon
Separation Anxiety (Time)
[Teams of 3]
4 Rounds For Time:
400 Meter Group Run
30 Devil Press @dumbbell(35/25)’s
45 Box Jump Overs (24″/20″)
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0:30 Samson (right)
0:30 Samson (left)
200m run
0:20 quad pulls
0:20 high knees
0:20 knuckle draggers
0:20 butt kickers
0:20 air squats
0:20 broad jumps
200m run
Burpees
3 jump back, step up burpees
3 burpee box step up overs
3 box jump overs
3 burpee box jump overs
Single DB Hang Clean and Jerk
0:20 alternating DB deadlift
0:20 alternating DB hang cleans
0:20 DB push press (right)
0:20 DB push press (left)
0:20 Devils press