WARM UP – MOBILITY
5 mins quick dynamic
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2 rounds, 40 secs on / 20 secs off – easy pace
Bike
Ball slams
Box step-ups / jumps R.2
Ring rows / push-ups R.2
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Partner up and warmup WOD movements
Second heat starts 1 minute after heat 1
WOD A
CROSSFIT.COM BENCHMARK “HOPE”
3 Rounds of 1 min per station for max reps, 1 min rest between rounds (FGB style)
Burpees
Power Snatches 75/55lb
Box Jumps 24/20″
Thrusters 75/55lb
Chest To Bar Pullups
ACCESSORY
3 sets, rest as needed:
8-10 Powell Raises /side
8-10 DB ext. rotations off knee
8-10 Crossover ‘Victory’ raises
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*3 secs negative on movements
