Merry Christmas

Live Free Miami – CrossFit

Prehab

Cossack Squats 3×10

Banded Supine Hip Extensions 3×10

Clean and Jerk

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WOD : Metcon (Time)

5 Squat Cleans B(75/45) I(115/85) A(135/95)

7 Shoulder to Over Head

9 Pull Ups (Beg-Ring rows)(Int-Pull ups)(Adv- C2B)

4 rft