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Friday October 30

TriPark Strength – CrossFit

Warm-up

200m Jog

Leg Swings x 10/direction

Forward Lunges x 10 total

Air squats x 10

Ankle Stretch x 10 pulses/side

Body Weight Good Mornings x 10

Standing Quad x 10/side

Strength

Hang Clean + Clean + Front Squat

-Every 2MOM for 10:00 (5 Rounds)-

*Hang Power Clean

+

Power Clean

+

Front Squat

Start at 50% of 1RM Power Clean

*Advanced athletes will make these squat cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

-10:00 AMRAP-

Buy In: 800m Run

In remaining time, AMRAP of:

9 Deadlifts (155/105)

6 Box Jumps (24/20)

3 Burpees

800m Run (Time)

Max Effort 800m Run

Post WOD Stretching

Standing Quad

Iron Cross

Child’s Pose

Thread the Needle

Piriformis

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