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NEWS

03/30/2020 WOD

By Logan | In WOD | on March 29, 2020

JP CrossFit – WOD

Announcements

Warm-up (No Measure)

General Mobility:

10x Low lunge transitions

10x hurdle stretch with toe pull

10x hip bridges + arm circles

10x bird dogs

10x fire hydrants

10x thoracic rotations

General Warm UP:

2 rounds of

10 dubs

6 squat+ good morning complexes

6 kb dl

6 kb swing

6 thrusters

Strength

Metcon (No Measure)

3 rounds:

18 dumbbell thrusters

Max handstand hold

Metcon

Metcon (4 Rounds for reps)

EMOM 16:

1: 20 deadlifts

10 air squats

2: 20 kettlebell swings

10 air squats

3: AMRAP double unders

4: rest

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