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Tuesday November 10

TriPark Strength – CrossFit OUTSIDE

Warm-up

With a PVC Pipe:

Pass Throughs x 10

Around the Worlds x 10/direction

Leg Swings x 10/direction

Bottom of Squat Hold x :30

then…

2 Rounds w/ a Light KB

Right Arm Russian KB Swings x 10

Left Arm Russian KB Swings x 10

Goblet Squats x 10

KB Push Presses x 10

Strength

Snatch Balance

5 sets x 3 reps

Hang Snatch Pull

5 sets x 3 reps

Snatch Pull

5 sets x 3 reps

Hang Snatch + Snatch

5 Sets

Metcon

Metcon (AMRAP – Rounds and Reps)

-10:00 AMRAP-

250m Row

10 KB Hang Clean + Jerks*

10 KB Step-Ups *

*Single KB

Rx : 53/35

Post WOD Stretching

Forearm Stretch

Thread the Needle

Deep Lunge

Iron Cross

Piriformis

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