Freak of Nature

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

into 3 Rounds:

4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

2 Rounds:

3 Samson Stretch on each leg (5 second hold in each)

3 Alternating Spiderman and Reach each side

Warm-up (No Measure)

3 Rounds:

5 Single Leg Box Step Ups per side

5 Waiter Squats per side

12:00 EMOM

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

Metcon (Time)

5RFT

10 Deadlifts (225,155) (155,105)

20 Wall Balls

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