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CrossFit WOD

Every 3 Minutes for 21 Minutes
1 Power Clean + 2 Hang Clean + 3 Front Squats + Max Effort Cal Bike
Rest 1 Minute

Or

Every 3 Minutes for 21 Minutes
7 Front Squats @ Moderate + Max Assault Bike Cal
Rest 1 Minute

Post weight and Cal

2x
Hanging Leg/Knee Raise 20+
Inchworm x10 (Feet to Hands)
Wt. Plank x Max (90/45)

Mobility:
Forearm Stretch
Childs Pose
Lax Front Delt


SWEAT

EMOM: 5x
30 sec: Bent Over Rows

EMOM: 5x
30 sec: DB Push Press

EMOM: 5x
30 sec: Pull-Ups or Ring Rows

18 min AMRAP
200 ft: Suitcase Carry
5: Push-ups
200 ft: Sled Push