Gym – CrossFit

But let all who take refuge in you be glad; let them ever sing for joy. Spread your protection over them, that those who love your name may rejoice in you.
—Psalm 5:11

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Warm-up

5 minutes sled push

30 band pass throughs

20 bpa oh

20 bpa uh

10 scap push ups

Bench Press (2’s)

15 mins to establish a 2 rep max

Metcon (Time)

3 RFT:

500 m Row

20 Russian KB Swings #53/35

15 Pull Ups

10 Hand Release Push Ups