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"Rapping Mommy" - Crossfit Hardcore

WOD

"Rapping Mommy"

By Lance Mosley

2/4/19

WARM UP

SHOULDER DISTRACTION 30 sec each side
WTF 1 MIN

5-3-1 WEEK 2
PUSH JERK OR SPLIT JERK

STRENGTH

70%x3
80%x3
90%x3+

WOD

10 MIN EMOM

5 STRICT PRESS 65/95
5 TTB

THEN REST 2 MIN

10 MIN AMRAP

10 PUSH JERKS 65/95
10 FRONT RACK LUNGES 65/95

HARDCORE FIT

20 MIN AMRAP

10 DB PRESS
10 V UPS
10 DB LUNGES
10 CAL BIKE