Friday

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CrossFit Crag – CrossFit

Warm-up

Lax ball: glutes, pec

Foam roll: hamstrings

Pigeon stretch

Deadlift (3 x 8 @ 60-65% ( should be light) )

Metcon (AMRAP – Rounds)

21 min Emom

1.10 burpee box jumps

2. 15 Russian wings 70,44)

3. 10/8 cal row or bike

Scale to hit numbers

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