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Friday 4/22/16

22
Apr

Friday 4/22/16

CrossFit BattleCry – CrossFit

warm up

BattleCry Warm-Up (No Measure)

1- Arm Circles , Torso Rotation and Knee Raises

2- High Reach, Forward Fold and Toe Reach

3- Air Squat Into Sumo Stretch

4- Side Lunge Stretch

5- Lunges and Lunge & Reach

6- Plank Pushup Reverse Ladder

7- Hollows and Scissor Kicks

Metcon

3 Star -3 Person Team WOD (AMRAP – Reps)

14 Min Amrap Ladder

2-4-6-8-10…..

Over box burpee 30/24

Pwr Clean 135/105

C2B

Scaled 24/20, 105/75, Pullup

Athletes may switch out as needed

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