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Friday, Feb. 10 CrossFit Workout of the Day

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Mobility: “Lack of mobility, stabilization and/or awareness of sound barbell positioning while in the front rack are all potential reasons behind a poor front rack,” Learn to improve here.

Warm up
2 rounds:
3 clean pulls
3 muscle cleans
3 hang power cleans
3 power cleans

Strength
Performance/Fitness
In 20 minutes…
Work to heavy single power clean
Then
3×3 touch and go power cleans @ 80% of heavy single

Conditioning
Performance
3 rounds for time:
21 OHS (75/55)
15 box jumps (24/20)
9 sumo deadlift high pull (75/55)

Fitness
3 rounds for time:
21 front squats
15 step ups
9 KB sumo deadlift high pull

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