January 10th 2020

Lithium CrossFit – CrossFit

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Warm-up

-Glute Activation

– Squat University Warm-up

Weightlifting

Back Squat

1×10 w/ empty bar

5×3

(Building to Heavy 3 should be around 85% of 1RM)

Metcon

()

Partner WOD (1/10/20) (Time)

Partner A will preform:

10/7 Cal Row

12 Alt DB Snatch (50/35)

14 Wallball

100m Run

Partner B will preform the same thing once A finishes.

(This continues until each person has completed this 5 times)