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NEWS

05/21/2020 WOD

By Logan | In WOD | on May 20, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility:

Inch worms

Dipping birds

Knee pulls

Frankensteins

High knees

Butt kickers

Leg swings

General Warmup :

2 rounds of

4 Lunges

4 Hang cleans

4 Step ups

4 Burpees over dumbbells

Metcon

Metcon (3 Rounds for reps)

EMOM 18:

1: 30 sec lunge hold per side

2: 24 hang cleans

3: 24 step ups

4: AMRAP burpee over dumbbell

5+6: rest

Rx+ = weighted lunge hold + step ups

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