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CrossFit Group Class Programming | Sunday, November 26th | Rise Athletics

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Warm-Up

Bear Crawl Tag

+

Dynamic warm-up of Coach’s choice

A.

In 15 minutes…

5-3-1-5-3-1

Bench Press

*Build to a heavy for the day

B.

3 rds, NFT:

8 snatch grip bent over row heavy

10 incline barbell skullcrusher (prop a box or bench up on 45# plates to create incline)

12 partner assisted GHD muscle snatch (partner 2 holds legs while partner 1 lays down, hips down on box, parallel to floor and does muscle snatch with change plates)