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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Mike general warm-up (No Measure)

25 jumping jack

25 jumping jack arms forward

16 spider man lunge

5 wide stance inch worm and 5 push up

20 side lunge

20 windmill

15 shoulder circle

small, medium, big both direction

20 pretzel

20 wrist circle

Mike barbell warm-up (No Measure)

3 muscle snatch

3 OHS

3 back squat

3 good morning

3 push jerk

3 front squat

3 thruster

Weightlifting

Power Clean + Low Hang Clean + Jerk (2x (2+2+2), 2x (2+1+1), 3x (1+1+1) build up)

Metcon

Metcon (Time)

3 rounds

40 DU’s // 80 SU’s

8 power cleans @85% of heaviest complex

16 Jump squats