BayWay CrossFit – CrossFit

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Weightlifting

Hang Power Clean (Build to heavy single )

Metcon

Metcon (Time)

15-12-9

Hang Power Clean

*35 wallball after each set

RX: 135/95 – 20/14

RX+: 185/125 – 30/20

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on quads and hips