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CrossFit Elkhart – CrossFit Group

Pre-Class Warm-up

60ft knee tucks

60ft ankle cradles

60ft lunge and twist

60ft butt kicks

60ft karoke shuffle

60ft side shuffle L

60ft side Shuffle R

10-20-30-40-50-60ft suicide run

Warm-up

Coach led Prep- go through all movements a coulpe of times

Metcon

12 min Amrap

1 rope climbs or 3 rope lowers

8 Kipping Pull ups

12 Push Press 95/65

6 mins to find 1rm each hand DB Snatch

12 min Amrap

1 Rope Climb

4 C2B

6 Thrusters 105/85

6 mins to find 1RM Dual DB Clean & Jerk

Metcon (AMRAP – Rounds and Reps)

Dumbbell Snatch

Score is Heaviest DB that BOTH arms can do

Metcon (AMRAP – Rounds and Reps)

Dual Dumbbell Clean & Jerk