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NEWS

05/15/2020 WOD

By Logan | In WOD | on May 14, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility:

Foam roll:

Thoracic

Lats

Child’s Pose W/foam roller

Bridges with arm circles

General Warm up:

1 Around the world breathing

Bear crawl

Gecko

Crab walk

10 Seated leg lifts

5 air squats w/ 3 second bottom hold

10 db snatches

Metcon

Metcon (6 Rounds for reps)

3 rounds:

0:00 – 2:00

30 sec hollow hold

60 sec AMRAP weighted squats

30 sec rest

2:00 – 4:00

30 sec hollow hold

60 sec AMRAP dumbbell snatches

30 sec rest
Score is total squats and snatches per round!

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