CrossFit- January 8, 2021

 In WOD

Friday

Warm-up
MOBILITY
Foam Roll
1:00 PVC Around the Worlds
1:00 Alt Spiderman Lunges

ACTIVATION
3 rounds not for time:
10 Scap Pulls
10 Box Step ups
10 Hang Power Cleans/Snatch
10 Strict Press

Fitness & Performance – OLY (Weight)
EMOM 15:
3 Snatches or 3 Clean & Jerks

Start at a light effort and build as you go. You may squat or power all lifts or do a mix.

Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 12:
5 Pull ups
7 Box Jumps
9 Push ups
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 12:
5 Bar Muscle ups
7 Burpee Box Jump overs
9 HSPU

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