CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

Run 200M

Burgener Warmup for Power Snatch

Run 200M

10 Power Snatches, 45/35 lbs

10 Clean and Jerks, 45/35 lbs

then ramp up to workout weight
Pre-WOD mobility:

T-spine smash (3 min)

10 x inchworms

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Post-WOD Recovery

Calf smash (2 min each side)

T-spine smash (Gemini)(3 min)

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