Quantum Leap

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400m Run into…

2 Sets:

10 Sit-Ups

10 Hip Extensions

10 Alternating Spiderman and Reach

2 Rounds of:

4 Scap Restractions

8 Pushups

12 Air Squats

Finish with…

250m Row + 200m Run at 80% intensity

Metcon (No Measure)

20:00 EMOM – 5 Rounds

Min 1: 12 Cal Row or 10 Cal AB

Min 2: 9 KB Swings (75,53)

Min 3: 6 DB Bench Press (75,45)

Min 4: 3 Hang Squat Cleans (165,110)