Festivus

26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

Festivus

Part 1

15 Min time Cap

50-40-30-20-10

Wall Ball 20/14

Double under

Sit up

While partner 1 holds Pre loaded barbell in front rack 95/55

Part 2

In the remaining time Max front Squats

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