“UP Town “

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Knuckle Drags

Push-up to Down Dog

Side Lunges

Air Squats

Alternating Bird Dogs

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

completed with empty barbell

2: Heavy push Press (6×2)


6 min EMON

3: Metcon (Time)


22 hang Snatch 75/55

11 air squats

11 box jumps



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