Wednesday - CrossFit

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Coach's Warm Up/Mobility

Metcon (No Measure)

EMOM 12:
Even: 18 Jump Lunges
           3High Box Jumps
Odd: 5 UB Clean and Jerks 135/95

Fast twitch and Explosiveness.

Metcon (Distance)

5 Rounds:
:30 sec Max Effort Row
Rest 3 minutes.

For total meters.

True Max Effort.

Dan Shrum