Friday

Live Free CrossFit – CrossFit

Prehab

Thoracic Semi Circles ( 5 each side) 3×10

Cat Cow 3×10

Snatch

(Beginners work on form with more reps and light weight)

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WOD: Metcon (Time)

Intervals Endurance

400m Row @1k row pace minus 3 sec

Rest 2min

3 Rounds (Your Slowest Round Would be The Score for the Day)