Friday - CrossFit

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Warm up
500m+ Arm accessory

500m Row
then
2x12 Kneeling Banded Lat Pull Downs
2x10 PVC Pipe Pass Throughs
2x10 PVC Wrist Mobility

Metcon (AMRAP - Reps)

12min Emom RC/ Box Jumps
Even 1-2 RC
Odd  Box Jumps 3-5 @ 30/24

Du Clean (Time)

90 Du
30 Hang Cleans 115/75
60 Du
20 Hang Cleans 115/75
30 Du
10 Hang Cleans 115/75

Dan Shrum