Rock Canyon Crossfit – Teens

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3 min Machine


4 World’s Greatest Stretch (each side)


3 sets (PVC or Empty Bar)

3 Muscle Cleans

3 Front Squats

3 Push Press

3 Hang clean and Jerks

Clean and Jerk (Heavy Clean and Jerk in 10:00

Don’t add weight if form begins to break)

Metcon (Time)

Teams of 2

50 Synchro Abmat SIt ups

10 Rope Climbs

100 Wallballs

*All reps split between partners

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