CrossFit Cliffhangers – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

Row 400M

Sampson Lunge x 10M

Pause Air Squats x 10

Inch Worms + Shoulder Taps x 10M

Alternating Groiners w/Pause x 10

Duck Walk x 10M

PVC Pass Throughs x 10

Strength

20 Minutes

Back Squat (Build to a Heavy Single)

No Fails

Metcon

Metcon (AMRAP – Reps)

6 Sets for Max Reps of:

40 Sec Max Single Arm Snatches

Rest 1:20
Use 100% of Single Arm High Pull