Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Duck Walk Steps

10 Kip Swings

10 Hanging Scap Squeezes

10 Empty Bar OH Squats

Metcon (AMRAP – Rounds)

Alternating unbroken sets with a partner:

AMRAP 8 Minutes

Max Sets of 5 Touch and Go Squat Cleans 155/105lbs

Score is total number of sets

Metcon (AMRAP – Rounds and Reps)

Splitting the work with a partner anyhow:

AMRAP 20 Minutes

50 Toes to Bar

40 Power Snatch 135/95

200′ Handstand Walk (1:00 hand stand work each)

40 Squat Snatch 135/95

50 GHD Sit Ups

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