Fist Pump Nation

CrossFit Hard Boiled – CrossFit

Warm-up

Sideways plank walk

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Weightlifting

Metcon (No Measure)

3 Position Power Snatch

Hang, Above Knee, Floor

5 – 8 sets.

*make sure to pause when your at the knee.

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Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute amrap

10 kb push press

10 kb snatch

25 foot kb overhead lunge

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