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CrossFit — April 8, 2021

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2021.04.08

Warm-up
10 air squats
10 banded good morning
5 push up
5 ring row
8 front squat
8 deadlift
4 shoulder press
4 pull up
6 hang squat clean
Metcon (Weight)
12:00 alt. E:90MOM
A) 4 tempo deadlift @ 55% 21X3
B) 5 ring push ups

AT HOME:
tempo DL w/ KB/DB and deficit push up
Metcon (Time)
11 / 10 / 9…3 / 2 / 1
squat clean (95/65)
1 / 2 / 3…9 / 10 / 11
ring rows

A+ 115/75
Masters 60+ 75/55
Metcon (Time)
11 / 10 / 9…3 / 2 / 1
squat clean (135/95)
1 / 2 / 3…9 / 10 / 11
pull up

16:00 cap

AT HOME: alt. hang DB/KB squat clean & renegade rows

CORE ACCESSORY
Tabata Hollow Hold
1:00 rest
Tabata Plank Hold
1:00 rest
Tabata Hollow Rock
1:00 rest
Tabata Superman