Friday, April 19th, 2019

CrossFit Prince George – WOD

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Warm-up

Squat Mobility

Shoulder Prep

5 Rounds (empty BB)

3 Snatch Grip Press

3 OHS

3 High Hang Squat Snatch

Strength

Snatch (15 Min to 1RM)

WOD

Metcon (Time)

3 Rounds

30 Cal Row

20 Abmats

10 Squat Snatch @ 50-60% of todays 1RM
*Running not allowed

Core

Option 1:

Accumulate 2:00 Dragon Flag

Option 2:

Accumulate 4:00 Hollow Hold

Optional (Class Vote)

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

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