Fish out of water

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

3 Rounds

150M Row

10 Banded Side Steps

5 Banded Squats

5 Empty Bar Hang Power Cleans

5 Inch Worms

Strength

Back Squat (3×5)

Work to a moderatly heavy weight and use that weight for all three sets.

Metcon

Metcon (Time)

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Barbell – 155/105

Core

3 rounds

Plank body saw x 10

Swimmers x 20 sec

Straight leg MB sit ups x 10