WEDJUNE12

CrossFitAllen – CrossFit

Primer

2 Sets:

5 e/side Quadruped Bird Dog

6 PVC Ovehrhead Squats + 6 Snatch Pos Duck Walk (if limited by mobility do 6 more Ovhd squats)

10 Hollow Arch Swings

Strength

Power Snatch + OHS (1 Power Snatch + 2 OHS = 1 rep)

Start light and build

Conditioning

Metcon (Time)

3 Rounds for Time (16 Min Cap):

10 Front Squats (185/135)

20 Pull-Ups

50 Double Unders

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