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CrossFit BattleCry – Kettlebell Club

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility

Metcon (Weight)

5 sets of 5 reps double KB thruster w/ 3 sec pause at the bottom and 3 sec pause at the top.

Metcon (AMRAP – Reps)

3 minutes ( shoot to fit 150) moderate swings

Metcon (Time)

800 meter run

Metcon (No Measure)

5 minutes animal crawl

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