LIFT

WOD

Oct 31

Sweat Panda CrossFit FORTUNA – CrossFit

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Warm-up

Burgener Clean Warm-Up (No Measure)

Dip and Shrug (Speed Through the Middle)

Elbows High and Outside (Keep the Bar Close)

Muscle Clean (Strong Turnover)

Tall Power Clean 2″ (Pull Under-speed)

Tall Power Clean 4″ (Pull Under)

Tall Power Clean Parallel (Pull Under)

Tall Clean (Pull Under)

Strength

A: Metcon (Weight)

6 x1:

Squat Clean + 15 Second Front Rack Hold + Split Jerk + Squat Clean

Cool Down

Warm-up (No Measure)

Athlete Cool Down