BayWay CrossFit – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Mountain Climbers

6 Step Overs

4 DB Strict Press

Metcon

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10 DBL DB Hang Power Clean & Jerk

MIN 2 – 10 Up-Down Box Jump Over

Optional Finisher

Metcon (No Measure)

1:00 Glute Bridge Hold

-Rest :30-

:30 Single Leg Glute Bridge Hold (right)

-Rest :30-

:30 Single Leg Glute Bridge Hold (left)