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PhysXtreme CrossFit 819 – CrossFit

Warm-up

mylene warm-up (No Measure)

2 length soldier walk

2 length high knee

2 length butt kick

1 length burpee broad jump

1 length inch worm with 1 push up

25 jumping jack clapping up

25 jumping jack forward

10 angels

10 devils

5 kneeling squat jump

5 handstand hold ( 5 sec)

10 stand to squat

Weightlifting

Turkish Get Up (15 mins to find 1RM (1 each side))

Use KB’s or DB’s, start with 3 reps, then 2, then go with singles

Metcon

Metcon (AMRAP – Rounds)

EMOM 16 mins

Odd : 10 thrusters (95/65)

Even : 16 KB swings (50/35)