Friday

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Stay Strong CrossFit - CrossFitWarm-upGeneral Warm Up 3 RD's Row 250m 10 Pass Throughs 30s OH Distraction ea. Arm 30s Banded Hamstring Distraction ea. Leg Specific Warm-Up 3 RD's 5 Muscle Snatches (empty bar) 5 Hang Power Snatches (empty bar) 3 Kipping SwingsWODCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7…

Friday

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Stay Strong CrossFit - CrossFitWarm-upGeneral Warm-Up: 2 RD's 500m Row 8 KB Goblet Squats 30sec Spider Stretch 30sec OH Distraction ea. Side Specific Warm-Up Gradually Build up to target Squat Clean Load with descending reps while performing 6 Hollow-Arch Swings between ea. RD. Ex: If your goal is to get…