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“Francis”

31
Jan

“Francis”

Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Power Snatch (10*2 @ 75% EMOM)

Metcon (AMRAP – Rounds and Reps)

10 min:

9 thrusters 75/55

1 rope climb

Metcon (AMRAP – Reps)

B-Fit

A.

Four sets of:

KB Goblet squat x 6-8 reps

Rest 60 seconds

Kettlebell Swings x 15 reps

Rest 60 seconds

Ring rows x 6-8 reps

Rest 60 seconds

B.

In teams of 2, relay to complete as many rounds and reps as possible in 12 minutes of:

9 Burpee Box Jump-Overs

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