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Friday October 9

TriPark Strength – CrossFit

Warm-up

Ankle Stretch x :30/side

Inchworm x 5

Bodyweight Good Mornings x 10

2 Rounds

Jumping Jacks x 10

Front Jacks x 10

Banded lateral walk x 10 steps left/right

Banded Monster walk x 10 steps forward/backward

w/ an empty barbell…

Elbow Rotations x 10 each arm

Strict Press x 5

Push Press x 5

Thrusters x 5

Strength

Power Clean

Every 2 Minutes for 16:00 (8 sets)

complete 3 power cleans

at 80% of your

1RM Power Clean

Metcon

Metcon (Time)

-4 Rounds-

7 Power Cleans (95/65)

7 Thrusters

7 Burpees

Post WOD Stretching

Piriformis

One leg in, one leg out

Butterfly

Thread the Needle

Standing Quad Stretch

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