CrossFit WOD 9/10/20

Warm-up

0-5:00

Briefing

5:00-30:00

Banded Knee Lockouts x20/20

Banded Single Deadlift 2×10/10

Banded Reverse Lunge 2×10/10

Banded Hamstring Pull Situp 20

Marching Hip Bridge x20

Yoga Pushups x10

Clean Demo and Technique

Metcon (Time)

400m Run

21 Burpees

400m Run

15 Burpees

400m Run

9 Burpees

200m Run

9 Power Snatches

200m Run

15 Power Snatches

200m Run

21 Power Snatches 75/55

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