180213

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 scap pushup

15 x weighted (light) shoulder rocks

Warmup

Coach led dynamic warmup

Metcon

Metcon (Time)

For time

50 alternating DB snatch 50/35

(Rx plus option: 70#/55# KB)

100 slamball

100 burpee

50 alternating SB over the shoulder*
*alternate shoulder each rep

15-20 min goal

30 min cap

Accessory

Warm-up (No Measure)

3×1 min plank hold

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