CrossFit Group
Skill Work
Rope Climb / Pull Up
Strength
3 x 3 Rope Climb
MetCon
5 Rounds of:
400m run
15 Toes To Bar
50ft Walking Lunge
1:00 Rest
Weightlifting Group
A. 4 x 3-Position Clean
(Hip / Knee / Floor)
B. 3 x 2 Front Squat @ 1RM Clean
C. 3 x 3 Pause below knee Clean Pull
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