Dynamic Warm up
Burgener Warm up w/ PVC
SKILL
3RFT
5 Man-makers
5 MB overhead Lunge
WOD
Fight Gone South
3 Rounds -alt. each minute score total # of reps
Wall Balls (20#)
Box Jump (20")
Air Squat
Push Press (75/55#)
Row/CAL
Rest
SWOD
Crossfit Total
Dead Lift
Back Squat
Sholder Press
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