Gym – CrossFit

My righteousness draws near speedily, my salvation is on the way, and my arm will bring justice to the nations. The islands will look to me and wait in hope for my arm.
—Isaiah 51:5

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Dynamic Movement Prep A (No Measure)

10 Lying Iron Crosses Ea Side

5 Inverted Hamstring Ea Side

5 Inchworm

5 Back Lunge w/ Twist Ea

5 Knee Hug Lunge Ea

5 Fwd Lunge w/ Elbow Instep Ea

5 Leg Cradles Ea

5 Drop Lunges Ea

5 Lateral Lunges Ea

Shoulder Press (3-3-3-3-3)

Every 1:30 taking bar from rack perform 3 reps strict shoulder press using 77.5% of 1Rm

Metcon (Time)

Complete for time:

300 meter run

20 Lateral Burpee Over Bar

10 Thrusters #115/75

300 meter run

10 Lateral Burpee Over Bar

10 Hang Power Snatch #115/75