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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec

Cardio + Spiderman

Cardio + Samson

Cardio+ Pushup to Downdog

Barbell Warm-up: 5 reps each

Good Morning

Back Squat

Elbow Rotations

Strict Press

Front Squat

Stiff Leg Deadlift

Strength

Hang Power Clean (10 min Build to Heavy Single )

Metcon

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP 7:

6 Pull-ups

5 Burpees

4 Hang Power Clean (95/65)

3 Thrusters (95/65)

Metcon (AMRAP – Rounds and Reps)

FITNESS PLUS

AMRAP 7:

6 Chest to Bar Pull-ups

5 Burpees over Bar

4 Hang Power Clean (115/75)

3 Thrusters (115/75)

Extra Credit

Warm-up (No Measure)

As Few Sets As Possible (AFSAP)

50-100 Push-ups