
Do either:
Crossfit Open WOD 13.1
OR:
Warm-Up:
Clean: 6-8 x 2, 70%
Strength:
Front Squat: 3-4 x 4-6
Reverse Hyper: 5 x 6-8
Abs x a lot (mix it up)
100 Wall Balls for time
--Every minute, do 5 no push-up burpees
Band-Resisted Side Steps: 4 x 15m each side
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