CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

30 Cossack Squats

200-m MB Carry and Toss (together)

30 Warrior Stretches (hold 3 sec. each side)

30 Lateral Step-ups

200-m OH MB Carry (together)

30 MB Cleans

30 MB Lateral Jump-overs

5+ reps Hip Flow #1

10 Quad Rockers

Workout Prep

Warm-up (No Measure)

As many reps as needed (Empty barbell):

Hang Power Clean

Front Squat

Hang Squat Clean

Heavy set for this Complex:

1 High Hang Squat Clean x 3

1 Mid-thigh Squat Clean x 3

5 sets

Bring the load back down to their workout weight and perform:

3-5 reps Hang Squat Clean

5 Box Jumps

Metcon (Time)

12 Hang Squat Cleans (75/55 lb.)

24 Box Jumps (24/20 in.)

3 rounds

Cooldown

Warm-up (No Measure)

Spend any time remaining in a Back Bridge.

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