Metcon

January 8, 2019

WOD


CrossFit Saint Helens – CrossFit

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Warm-up

50 mt. Climber

Arm circles, arm swings, Banded pull downs

Forward rolls/candle stick rolls

2 min, 1 burpee every :05 seconds

Bar pull over instruction

2 rounds

3 p cleans +3 front sq

1 burpee pull over

10 ft hsw

Metcon (Time)

15 p cleans 135/95

3 burpee bar pull over

15 front squat

3 burpee bar pull over

15 bar facing burpee

3 burpee bar pull over

15 m hsw

3 burpee bar pull over

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