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Wednesday, July 8 CrossFit Workout of the Day

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fs

At-home mobility | Focus: front rack, tspine, hip flexors (first 5:25 of video only) | Equipment: voodoo floss, band & rig, foam roller w/ weight on chest

Warm up
3 rounds not for time:
16 KB snatches (8/arm)
18 reverse lunges
20 hollow rocks

Strength
1 cluster + 1 front squat

Conditioning
Performance
8-minute EMOM:
Minute 1 – 7 deadlifts (275/185) + 7 toes to bar
Minute 2 – 7 box jumps + 7 handstand push-ups

Fitness
8 minute EMOM:
Minute 1 – 7 deadlifts + 7 knees to elbow
Minute 2 – 7 step-ups + 7 KB push press OR 4 negative handstand push-ups

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