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Tuesday: Competition

3
Apr

Tuesday: Competition

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Kettlebell Series (10-15 Repetitions Each)

– Around the Worlds ea. Direction

– Single Arm Swings ea. Arm

– Halo’s each Direction

– Hang-Power Clean + Push Press ea. Arm (5 Repetitions)

Specific Warm-Up: Clean Technique Series

-Clean Pull

-Front Squats

-Low Hang Power & Full Clean

Strength EMOM

12 min EMOM

Clean Pull + Low Hang Power Clean + Low Hang Clean
Start at 60% and build

Metcon

Metcon (Time)

500m Row (Rest 2:00)

1/2 Mile AD (Rest 2:00)

1/2 Sandbag Run
4 min total rest will be included in your score

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