Doofus Drake

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

Lat Mobility

then…

Junkyard Dog

Weightlifting

1 Hang Clean + 2 Front Squats + 1 Split Jerk

Build to a heavy complex.

Metcon

Metcon (Time)

7-6-5-4-3-2-1

Hang Clean

Ring Push Ups

Burpees

Performance:

Hang Clean – (155/105)

Ring Push Ups – Dips RX+

Fitness:

Hang Clean – (115/75)

Diamond Push Ups

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Posted on July 10, 2016 in CrossFit

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