Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

EMOM 5:00

8 Hang Cluster

100′ Run

*Both Movements in the minute

Metcon (Weight)

Every 3 Minutes for 21 Minutes

Perform the following as an unbroken complex

Squat Snatch + 4 OHS + Hang Squat Snatch

Thruster (Every 2 Minutes for 10 Minutes 6 Thrusters All set)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 2

1 Rope Climb

Run 200m

1 Rope Climb

Run 100m

Rest 2:00

Restart each AMRAP. Score is your worst AMRAP.

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